Bean and Veggie Wraps Recipe | Healthy Budget-Friendly Meal

Tips

Any fresh veggies will work with this recipe. Try radishes, cucumbers, or broccoli.
Play around with wraps. You can use pita or even use lettuce as the wrap.
Want to involve the kids? Have them build their own wraps!
Stretch your budget by using dried beans instead of canned. Cover dried beans in cold water and soak overnight. Drain and cover with fresh water. Bring to a boil, then simmer for 1 to 2 hours until tender.

Yields: 4 servings

3 tablespoons vinegar (red wine, white, or apple cider)
1 ½ teaspoons extra-virgin olive oil
1 teaspoon honey, granulated sugar, or preferred sweetener
⅛ teaspoon black pepper
1 medium carrot, shredded
2 cups green or purple cabbage, shredded
2 cups romaine lettuce or torn baby spinach, shredded
½ cup cherry tomatoes, quartered
1 tablespoon coarsely chopped fresh cilantro and 1 tablespoon coarsely chopped fresh cilantro, divided use (optional)
1 (15.5-ounce) can no-salt-added white beans, such as navy, cannellini, or Great Northern, rinsed and drained
1 medium ripe avocado, quartered
4 (8-inch) whole-wheat or corn tortillas (lowest sodium available)

3 tablespoons vinegar (red wine, white, or apple cider)
1 ½ teaspoons extra-virgin olive oil
1 teaspoon honey, granulated sugar, or preferred sweetener
⅛ teaspoon black pepper
1 medium carrot, shredded
2 cups green or purple cabbage, shredded
2 cups romaine lettuce or torn baby spinach, shredded
½ cup cherry tomatoes, quartered
1 tablespoon coarsely chopped fresh cilantro and 1 tablespoon coarsely chopped fresh cilantro, divided use (optional)
1 (15.5-ounce) can no-salt-added white beans, such as navy, cannellini, or Great Northern, rinsed and drained
1 medium ripe avocado, quartered
4 (8-inch) whole-wheat or corn tortillas (lowest sodium available)

In a medium bowl, whisk together the vinegar, oil, honey, and pepper.
Stir in the carrot, cabbage, tomatoes, and 1 tablespoon cilantro, tossing gently. Let stand for 15 minutes.
In a small bowl, gently stir together the beans and avocado. Using the back of a fork, mash the mixture until thoroughly blended and spreadable.
Place the tortillas on a cutting board or clean, flat surface. Spoon two heaping tablespoons of the bean mixture down the center of each, stopping about two inches from the edges.
Stir the cabbage mixture. Spoon two heaping tablespoons on top of the bean mixture.
Sprinkle with the remaining 1 tablespoon cilantro.
Fold the sides of the tortillas over the filling.

Source: Adapted from American Heart Association