Dirigo Dish: White Bean and Avocado Wrap

Great for a meal or a snack, this tasty wrap feels like spring with crunchy veggies and a touch of honey. Find even more heart healthy recipes at www.heart.org!



  • 15 oz. canned, reduced-sodium white beans (navy, cannellini or Great Northern), drained, rinsed
  • 1 ripe avocado (pit removed)
  • 3 Tbsp. vinegar (red wine, white, apple cider)
  • 1 1/2 tsp. extra virgin olive oil
  • 1 tsp. honey
  • 1/8 tsp. pepper
  • 1 carrot (shredded)
  • 2 cups green or purple cabbage, washed, cored, shredded
  • 1/2 cup cherry tomatoes (quartered)
  • 2 Tbsp. cilantro (coarsely chopped, divided)
  • 4, 100% whole-wheat 8-inch, wraps or tortillas

  • In a medium-sized bowl, whisk together the vinegar, oil, honey and pepper to create the dressing (marinade).
  • Add the carrots, cabbage, cherry tomatoes and 1 tablespoon of the cilantro to the bowl. Toss gently to coat the vegetables with the dressing. Set aside and allow to marinate for 15 minutes.
  • In a small bowl, combine the white beans and avocado. Mash with the back of a fork and mix until thoroughly blended and spreadable.
  • Place four wraps/tortillas on a flat surface. In the center of each wrap/tortilla, place 2 heaping tablespoons of the mixture. Using a knife or spatula, spread the mixture out until it is two inches away from the edges of the wrap (to allow for easier assembly).
  • Stir the cabbage mixture again, and place 2 heaping tablespoons on top of the bean/avocado mixture.
  • Add cilantro as a garnish on top, if desired.
  • Begin folding the two sides inward. Hold with fingers and lift the bottom portion of the wrap up with our thumbs to create an “envelope.” Once the bottom of the wrap is touching the two sides, begin rolling the wrap until it’s completely closed. Place on a flat surface with the smooth side up.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

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