White Bean Hummus Wrap

07/02/2024

Sandwiches have ruled the lunch world for centuries, but now there’s a growing fan base for wraps – including healthy ones like White Bean Hummus Wraps with Avocado and Bell Pepper.

“Wraps are popular because they’re so easy to eat, and plant-based wraps can be a high-protein, fiber-rich meal that’s low in sodium, sugar and saturated fat,” said Linda Van Horn, Ph.D., a registered dietitian and professor in the Department of Preventive Medicine at Northwestern University.

With ingredients like avocado, tomato, cucumber and bell pepper, the White Bean Hummus Wrap provides an ample serving of veggies. The American Heart Association recommends 2 ½ cups of vegetables per day for people eating a 2,000-calorie diet.

Factor in the beans and the whole wheat tortillas and you’ve got a meal brimming in “plant-based protein, soluble fiber, potassium, magnesium and vitamins A and C,” Van Horn said. 

If you’re not a fan of white beans, you can make hummus from just about any bean – black, kidney, garbanzo – you name it. And while you can use any type of lettuce for this recipe, you may want to skip the iceberg variety. The darker the lettuce, the more nutritious it is.

Another nutrition tip: When shopping for tortillas, check the nutrition label to find which ones have the lowest amount of sodium.

White Bean Hummus Wraps with Avocado and Bell Pepper

Serves 4; 1 wrap per serving

This no-cook vegetarian entrée can be wrapped up and on your table or in a lunchbox in less than 15 minutes, making it an easy go-to choice any day of the week.

Ingredients

Hummus

1 15.5-ounce can no-salt-added white beans, such as navy or cannellini, rinsed and drained
3 tablespoons water
1 tablespoon fresh lemon juice
1/4 teaspoon sweet paprika
1/4 teaspoon pepper

Wrap

4 10-inch whole-grain tortillas
1 medium tomato, thinly sliced
1 medium cucumber, thinly sliced
1 medium bell pepper, thinly sliced
4 handfuls chopped romaine lettuce
1 medium avocado, thinly sliced

Directions

1. In a food processor or blender, process the hummus ingredients for about 1 minute, or until smooth.
2. Spread about 1/3 cup of the hummus over each tortilla, leaving about a 1/2-inch border around the edges. 
3. For each wrap, place 3 slices of tomato, 4 slices of cucumber, 5 slices of bell pepper, a small handful of lettuce, and 3 slices of avocado on top of the hummus. (Not all the vegetables will be used.)
4. Fold three sides of the tortilla towards the center and roll toward the edge of the remaining side. Cut in half. 
5. Serve with any remaining vegetables and hummus.

Cook’s Tip: When buying lettuce, go for darker greens, such as romaine lettuce or spinach, which are packed with nutrients and vitamins.

Cook’s Tip: If you plan to cut the vegetables ahead, drizzle a bit of fresh lemon juice over the avocado slices to prevent them from turning brown.

Nutrition Facts

Calories 345
Total Fat 12.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 6.0 g
Cholesterol 0 mg
Sodium 88 mg
Total Carbohydrate 49 g
Dietary Fiber 26 g
Sugars 5 g
Protein 13 g

Dietary Exchanges
2 vegetable, 2 1/2 starch, 2 fat