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Chipotle, Avocado and White Bean Wraps


Need something easy to serve for dinner? Everyone loves these wraps! And they offer a powerful cruciferous crunch from shredded red cabbage tossed with a pumpkin seed dressing.

  • Recipe
  • My Notes
  • Nutrition Facts
  • Ratings & Comments (39)
  • Video


1/2 cup raw pumpkin seeds
1/4 cup cider vinegar
1/2 cup unsweetened soy, hemp or almond milk
1/4 cup raisins
4 cups shredded red cabbage
1 medium carrot, peeled and shredded
1/4 cup chopped fresh cilantro
1 1/2 cups cooked or 1 (15 ounce can) no-salt-added or low sodium white beans, drained
1 ripe avocado, peeled
2 tablespoons minced red onion
1/4 teaspoon chipotle chili powder or more to taste
4 (100% whole grain) flour tortillas


In a high-powered blender, blend pumpkin seeds to a fine powder. Add vinegar, non-dairy milk and raisins and process until smooth.

Combine cabbage, carrot and cilantro and toss with desired amount of dressing. Save any leftover dressing for another use.

Mash beans and avocado together with a fork or potato masher. Stir in red onion and chipotle chili powder.

To assemble the wraps, spread about 1/2 cup bean/avocado mixture onto each wrap, and top with cabbage mixture. Roll up.

If desired, cut in half to serve.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 4

Per Serving:

Calories 403
Protein 17 g
Carbohydrates 54 g
Sugars 8 g
Total Fat 15 g
Saturated Fat 2.4 g
Cholesterol 0 mg
Sodium 174 mg
Fiber 15.4 g
Beta-Carotene 1456 ug
Vitamin C 36 mg
Calcium 123 mg
Iron 5.5 mg
Folate 127 ug
Magnesium 133 mg
Potassium 705 mg
Zinc 2 mg
Selenium 3.4 ug

My Rating: 
(click on a star to select your rating)


08/08/2013 01:48 PM

Rated this recipe: (no rating)

I loved this recipe. I made some last minute changes because I wanted to use up what I had on hand.

I used cranberries instead of raisins because I had no raisins.
I used sesame seeds instead of pumpkin because we are out of pumpkin seeds.

I added greens to the cabbage/carrot mix
Added celery too.

My whole family loved these and the neighbour's kid loved it too. I highly recommend this light, filling wrap! (And I wonder how it would work using my baked-tortilla maker to make a hard shell?
This comment was last edited on 08/08/2013 01:49 PM

sdeschene1 replies:

05/01/2022 02:53 PM

Rated this recipe: (no rating)

helpful.  ty 


08/13/2013 12:14 PM

Rated this recipe:

Okay! This was amazing.. My non ETL husband, wanted seconds!! My first time to make a "dressing" and love was amazed!


09/13/2013 11:58 PM

Rated this recipe:

These were so good.
I just loved the crunch from the cabbage.
This is definitely added to my favorite recipes.
This comment was last edited on 09/13/2013 11:58 PM


10/28/2014 04:24 PM

Rated this recipe: (no rating)

Making these for dinner tonight! Yum.


10/29/2014 10:38 AM

Rated this recipe: (no rating)

This wrap looks amazing! I am wondering if you can suggest a wrap that is wheat/glutten free that I could use in place of the flour tortillas?


10/29/2014 03:24 PM

Rated this recipe: (no rating)

how about butter lettuce leafs, or some other green large leafy vegetable for a wrap. or use cabbage leaf


11/04/2014 05:47 PM

Rated this recipe: (no rating)

I haven't tried it yet but the other comments have inspired me. I'm sensitive to wheat so I will use the smaller but still tender soft corn tortillas, and make more of the wraps to use up the filling and dressing. Thanks, everyone!


11/05/2014 04:01 PM

Rated this recipe:

This was delicious. Did not have flour tortillas, so used corn tortillas. Will definitely make it again!


11/05/2014 07:05 PM

Rated this recipe: (no rating)

I did not like this recipe at all. The flavors don't mesh, the dressing has a pasty texture, nothing good to say.


11/10/2014 01:55 PM

Rated this recipe:

11/10/14 I made this for lunch today and my husband and I both loved it. It probably took me 30 minutes or so to make this, what with all the usual abundance of chopping and the number of ingredients, but well worth the effort. I would much rather chop, chop, chop than the alternative anyway! :-). If I could, I would give this one six stars! Loved the flavor combinations.

1/20/15 I just made this for the second time. Even better than the first time since I cooked my beans from scratch with a little onion and bay leaf. Made a big difference. I also used very little of the dressing when mixing with the cabbage and only added that small amount to half of the cabbage mixture so that I could repeat the process for tomorrow. This was so, so good.
This comment was last edited on 01/20/2015 10:30 PM


01/07/2015 01:08 PM

Rated this recipe:

Wow, these are fantastic! We like things hot, so doubled the chipotle powder. Also warmed them in the oven for about 5 minutes at 350.


01/14/2015 04:07 PM

Rated this recipe:

I am in love with this dish! Easy to make, delish, and very filling.

Elaine Garces

06/19/2015 06:48 PM

Rated this recipe:

4.5 stars ;)
I've made this a couple of times. It's a keeper! I took it up a notch the last round: 4T minced red onion and 1/2t chipotle chili powder. Thank you.


06/22/2015 02:12 PM

Rated this recipe:

I absolutely love this recipe - it's going to the top of my favorites list. Seriously, I think this is something you'd find in a restaurant!

I didn't have pumpkin seeds so I used cashews. In the bean mixture I used garlic powder and onion powder instead of onions. I also used green cabbage instead of the red..

I also want to say to save on fat and calories, next time I'm going to try it without the avocado and use extra beans instead and see if it make that much of a difference.

I'm going to be eating this every week!!!

Thanks to the chef!!! ??


08/22/2016 05:28 PM

Rated this recipe:

Tastes like it came from a fine restaurant. It is hard to make enough. Everyone keeps asking for more. I also love it on toasted Ezekiel bread. Spread the bean-avocado mixture on the bottom and top with the cabbage-dressing mix. I like it even better substituting napa cabbage for the red cabbage. It is also good substituting 2 medjool dates for half the raisins.
This comment was last edited on 08/25/2016 06:51 AM


03/17/2017 07:25 PM

Rated this recipe: (no rating)

Wow! Very impressed! Such a great tasting burrito. I, second, that it tastes like you could order it in a restaurant and mark it as one of your favorite go to menu items!

This comment was last edited on 03/17/2017 07:26 PM


05/03/2017 08:27 AM

Rated this recipe: (no rating)

I can't believe that only one is 392 calories. What can be done to cut the calories enough that at least two can be eaten?

citizenofheaven replies:

05/03/2017 09:13 AM

Rated this recipe: (no rating)

you can easily cut 100-200 calories simply by substituting one whole wheat wrap with a large lettuce or collard leaf ... if using lettuce I'd eat it like a taco; if using collard I'd wrap it like a burrito ... I've had it both ways and both are delicious



05/04/2017 05:30 PM

Rated this recipe:

Loved this recipe!  Added lime juice to the cabbage mixture and it was great!


05/29/2017 04:50 PM

Rated this recipe:

For a bit more flavor, I added 1 whole minced jalepeno pepper and 2 mango's to the cabbage carrot and cilantro mix. Also insead of using Tortilla's I used romain lettuce leaves by placing mixture on top, Yum! 


09/04/2017 01:19 PM

Rated this recipe:

Crunchy, and super delicious¡!  I substituted mixed nuts for pumpkin seeds.  Filling, great comfort food!!!  



09/13/2017 03:21 PM

Rated this recipe:

Easy, refreshing, delicious. Great variant: substitute Apple Bok Choy salad for the carrot-cabbage-cilantro-dressing mixture.


03/07/2018 07:40 AM

Rated this recipe: (no rating)

Okay, just started following Dr. Fuhrman's recipes.  This by far my favorite.   Loved it!   Just add some red pepper flakes for some heat and it was delicious!


05/19/2018 07:12 PM

Rated this recipe: (no rating)

Made this for the first time tonight for dinner...loved it!!!! Folllowed the recipe exactly but I see from the reviews there are many options if you dont have something on hand. Will be making this very often. Would give it 5 stars but cant figure out how to do it.

This comment was last edited on 05/19/2018 07:15 PM


06/03/2018 07:52 PM

Rated this recipe:

Delicious!  Definitely a keeper.  I did not have raw pumpkin seeds, but raw sesame seeds worked just as good. Yum. Thanks for this recipe!! :)  I think it will be one of my favorites.   

This comment was last edited on 06/05/2018 12:28 PM


09/04/2018 10:23 AM

Rated this recipe:

This is a great recipe. We did add more hot sauce. Very tasty!


02/08/2019 01:02 PM

Rated this recipe:

Husband says it was delectable. My word is flavorful. Loved it!


09/10/2019 07:35 PM

Rated this recipe: (no rating)

Delicious and satisfying. We use a little more chipotle then called for in the recipe(double actually), as we like it a little more spicy. Used Ezekiel wraps. 5 Stars.

This comment was last edited on 09/10/2019 07:38 PM


10/25/2019 08:59 PM

Rated this recipe:

One of our favorites!! The sweet raisin dressing pairs beautifully with the crunchy cabbage and spicy chipotle bean mixture. 


05/10/2020 08:56 PM

Rated this recipe:

Oh my goodness, these were amazing!!! I could not get over how good they tasted. Will definitely be making these a lot.


11/10/2020 08:23 AM

Rated this recipe:

A regular rotation meal in my home. I half the dressing and cabbage mixture. I just find it to be too much for the tortillas I use and we never seem to finish it. Half is the  perfect amount. I also have started using pinto beans instead of white and a1/2 tsp of chipotle pepper. I agree that this is a Nutritarian staple. My 10 y/o daughter won't eat it but I have to have it. 

This comment was last edited on 11/10/2020 08:25 AM


06/10/2021 09:58 PM

Rated this recipe:

The flavors of this meal are amazing and surprising! We really enjoyed this one!


05/30/2022 04:17 PM

Rated this recipe:

I added lemon juice to the bean/avocado mash and used collard leaves to make wrap.  Delicious!


07/03/2022 06:57 PM

Rated this recipe:

The dressing on the slaw was good, but I didn't think it paired well with the bean-avocado-chipotle flavors. I also couldn't taste the chipotle flavor very well. I would up the amount next time.


07/30/2022 04:48 AM

Rated this recipe:

I made these to take on a trip to europe.  They held up well and were much better than eating plane food.  also they were easy to make and delicous. 

Wake Up Eager

08/21/2022 03:46 PM

Rated this recipe:

Delish!  Have made it twice in a few weeks.  Perfect. 


10/19/2022 01:35 PM

Rated this recipe:


11/16/2022 05:13 PM

Rated this recipe:

This was delicious. Definitely going into my weekly rotation. ?? 


05/30/2023 12:12 AM

Rated this recipe:

I've been wanting to try this and finally made it for Memorial Day and it was delicious!! I really like the pumpkin seed dressing and the cabbage slaw would be good as a side dish as well. I will be making this recipe very frequently!!

This comment was last edited on 05/30/2023 12:13 AM


06/09/2023 07:50 PM

Rated this recipe:

I made this exactly following the recipe. I didn't like the dressing because it was too sweet and I didn't think it paired well with the chipotle avocado bean mixture. I think this would be good with a different dressing, maybe a tomato based dressing? I also took a star off for all the work of shredding cabbage and carrots by hand. If I make this again I would definitely use my food processor to shred everything.