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Fresh Avocado and Bean Lettuce Wrap

Makes 12 wraps

Preparation Time: 10 min

Creamy and colourful, these wraps come together in very little time. The crisp red bell peppers and lettuce add crunch. For an easy appetizer, prepare the bean filling separately from the lettuce, and assemble just before you’re ready to eat.

Ingredients

1  can (540 mL/19 oz) white kidney beans, drained and rinsed 1 
1/4 cup chopped reconstituted sundried tomatoes (see tip) 60 mL
1/4 cup chopped fresh parsley 60 mL
1  clove garlic, minced 1 
1/4 tsp fresh ground pepper 1 mL
1  avocado, diced 1 
1  small red bell pepper, diced 1 
1 tbsp cider vinegar 15 mL
1  small head Boston leaf lettuce 1 
1  carrot, grated 1 

Instructions

Step 1
In a large bowl, using a potato masher or fork, mash beans until coarse. Stir in tomatoes, parsley, garlic and ground pepper until well distributed. Gently fold in avocado, red bell pepper and vinegar.

Step 2
Spoon bean mixture into lettuce leaves and sprinkle with carrot to serve.

Tips

To prep sundried tomatoes: Place in a bowl and pour boiling water over top. Let it stand for about 3 minutes or until tender and soft. Drain water and chop sundried tomatoes to use in recipe.
 
Little chefs can help to mash the beans, stir the mixture and fill their own lettuce leaves.
 
Avocados turn brown quickly so cut them up just before using them. 
 
Bump up the colour in this recipe with sliced radishes or quartered cherry tomatoes.  

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 wrap
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 74
4%
Fat / Lipides 3 g
Saturated / saturés 0 g
+ Trans / trans
Cholesterol / Cholestérol 0 mg
4%
Sodium / Sodium 96 mg
3%
Carbohydrates / Glucides 10 g
16%
Fiber / Fibres 4 g
Sugars / Sucres 2 g
Protein Protéines 3 g
23%
Vitamin A / Vitamine A
27%
Vitamin C / Vitamine C
3%
Calcium / Calcium
7%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014.  Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

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