White Bean Hummus Wraps with Avocado and Bell Pepper

From our friends at the American Heart Association

Image courtesy of the American Heart Association

Servings: 4, Serving Size: 1 wrap

Image courtesy of the American Heart Association

The silkiness of the white beans combined with the rich avocado and crunchy cucumbers and bell peppers make this Simple Cooking with Heart vegetarian recipe a winner for lunch or dinner.

Ingredients

For the white bean hummus:

15.5 ounces canned, no-salt-added or low-sodium white beans (like cannellini) (drained, rinsed)

1 tablespoon lemon juice

3 tablespoons water

1/4 teaspoon ground, sweet paprika

1/4 teaspoon ground black pepper

For the wraps:

1 medium tomato (thinly sliced)

1 medium cucumber (thinly sliced)

1 bell pepper (seeded, thinly sliced)

1 avocado (peeled, pit removed, sliced)

4 handfuls lettuce

4 (10-inch) whole-grain, low-fat wraps

Directions

For the white bean hummus:

Drain and rinse the beans; add into the bowl of a food processor, along with remaining ingredients.
Puree until the mixture is smooth, about 1 minute.

For the wraps:

Chop all the vegetables: slice the tomato, cucumber, bell pepper, and avocado.
Spread about 1/3 cup white bean hummus over each wrap, leaving about a 1/2-inch border around the edges. Divide vegetables onto each wrap, placing over the hummus — not all the vegetables will be used.
Fold each side of the wrap up and then roll. Cut in half, if desired. Serve wraps with any extra vegetables and dip that is leftover.

Quick Tips

Cooking Tip: Any type of beans can be magically turned into hummus. Just follow the instructions above using whatever bean you want – chickpeas, black bean, kidney beans, etc. Layer onto a wrap like in this recipe or use as a dip with veggies.

Keep it Healthy: When choosing lettuce, remember than the darker the color of the greens, the more nutrients and vitamins packed into it. For example, Romaine lettuce is more nutritious than iceberg lettuce.

Tip: Transporting this for a work lunch? Place the wrap in foil for each transporting and make sure to drizzle a little lemon juice over the avocado slices to prevent browning.

Nutrition Facts

Servings: 4
Serving Size: 1 wrap

Calories	354
Total Fat	12.1 g (2.3 g saturated fat, 0.0 g trans fat, 2.0 g polyunsaturated fat, 5.9 g monounsaturated fat)
Cholesterol	0 mg
Sodium	88 mg
Total Carbohydrate	49 g (26 g dietary fiber, 5 g sugars)
Protein	13 g
Dietary Exchanges	2 1/2 starch, 2 vegetable, 2 fat