Prep Time: 20 min Cook Time: 20 min Serving Size: 1 wrap Serves: 6
Nutrition Facts |
|
| Serving Size 1 wrap (221g) | 6 servings per container |
| Amount per serving | |
| Calories 350 | |
| % Daily Value * | |
| Total Fat 9g | 12% |
| Saturated Fat 2.5g | 13% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 680mg | 30% |
| Total Carbohydrate 56g | 20% |
| Dietary Fiber 6g | 21% |
| Total Sugars 2g | |
| Includes 0g Added Sugars | 0% |
| Protein 13g | |
| Vitamin D 0mcg | 0% |
| Calcium 246mg | 20% |
| Iron 4mg | 20% |
| Potassium 469mg | 10% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin A: 12% Daily Value Vitamin C: 14% Daily Value |
|
INGREDIENTS
1 teaspoon lemon zest
2 tablespoons fresh lemon juice
2 cups canned, low-sodium Great Northern beans, drained, rinsed
1/2 cup fresh avocado, peeled and pitted
1 tablespoon fresh garlic, minced
2 1/4 teaspoons extra virgin olive oil
1/3 teaspoon chili powder
1 1/2 cups purple cabbage, finely shredded
6 whole wheat tortillas, 10”
3 cups fresh romaine lettuce, shredded
STEPS
- Rinse fresh produce and clean tops of cans before food preparation.
- Grate lemon rind on hand-held grater or citrus zester to make zest. Juice lemons. Set aside.
- Purée beans in a food processor or in a blender until smooth. Put into a large mixing bowl and set aside.
- Add avocado, lemon juice, lemon zest, garlic, olive oil, chili powder, and salt to food processor and purée until smooth. Mix into puréed beans. Add shredded cabbage. Mix well.
- You may cover and refrigerate at 40°F for no more than 2 hours to avoid browning of avocado.
- For each wrap, place 1/3 cup of bean filling on the bottom half of tortilla. Top with 1/2 cup of lettuce. Roll in the form of a burrito. Cut in half and serve immediately.
IDEAS
- Add tomatoes, carrots, or cucumbers for extra color and flavor.
Nutrition Facts |
|
| Serving Size 1 wrap (221g) | 6 servings per container |
| Amount per serving | |
| Calories 350 | |
| % Daily Value * | |
| Total Fat 9g | 12% |
| Saturated Fat 2.5g | 13% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 680mg | 30% |
| Total Carbohydrate 56g | 20% |
| Dietary Fiber 6g | 21% |
| Total Sugars 2g | |
| Includes 0g Added Sugars | 0% |
| Protein 13g | |
| Vitamin D 0mcg | 0% |
| Calcium 246mg | 20% |
| Iron 4mg | 20% |
| Potassium 469mg | 10% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin A: 12% Daily Value Vitamin C: 14% Daily Value |
|
An Equal Opportunity Institution
*Adapted from a Healthy Kids Cookbook for Homes recipe
This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.
