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Chipotle, Avocado, and White Bean Wraps


Chipotle, Avocado, and White Bean Wraps

Serves: 4

Category: Burgers, Pizza, Wraps and Chips
Author: www.drfuhrman.com
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Rated by: 50 members

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(Give a recipe one to five stars. Click the appropriate star to submit your rating)

These wraps get their crunch from shredded red cabbage tossed with pumpkin seed dressing. Cruciferous vegetables such as cabbage offer powerful anti-cancer effects.

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Ingredients:

1/2 cup raw pumpkin seeds
1/4 cup cider vinegar
1/2 cup 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 white beans 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

Instructions:

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.

Calories 392; Protein 17 g; Carbohydrates 55 g; Sugars 11 g; Total Fat 13.6 g; Saturated Fat 2.1 g; Cholesterol 0 mg; Sodium 196 mg; Fiber 13 g; Beta-Carotene 1815 ug; Vitamin C 44 mg; Calcium 141 mg; Iron 5.9 mg; Folate 88 ug; Magnesium 125 mg; Potassium 817 mg; Zinc 1.9 mg; Selenium 3.7 ug

Comments (26):

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kat100

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

lmheath

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!

Jomax

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

gyrophare11

10/28/2014 04:24 PM

Rated this recipe: (no rating)

Making these for dinner tonight! Yum.

swebb

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?

lesa

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

Renacentista

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!

Slim147

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!

Getwell

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.

HealthHappy

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

lavender56

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.

sfm7361

01/14/2015 04:07 PM

Rated this recipe:

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

sfm7361

01/14/2015 04:08 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.

lainna

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!!! ??

Prospero52

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

SaraRobinson

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

Jeremiah63

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

 

Geri1

05/04/2017 05:30 PM

Rated this recipe:

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

Pennycent1

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! 

Crazyzabo

09/04/2017 01:19 PM

Rated this recipe:

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

 

Prospero52

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.

kturner428

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!

flawler

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

debco

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

graydonelinor

09/04/2018 10:23 AM

Rated this recipe:

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