Quick Avocado and White Bean Wrap with Lemon-Tahini Dressing
A fresh and satisfying vegetarian wrap filled with creamy avocado, protein-rich white beans, crunchy greens, and tangy lemon-tahini dressing. This Mediterranean-inspired sandwich and wrap recipe (vegetarian), ready in about 10 minutes, pairs large whole wheat tortilla wraps, ripe avocado, canned white beans (cannellini or navy) for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 large whole wheat tortilla wraps
- 1 medium, peeled and sliced ripe avocado
- 1 cup, drained and rinsed canned white beans (cannellini or navy)
- 1 cup baby spinach
- 1/2 cup shredded carrots
- 2 tbsp lemon juice
- 2 tbsp tahini
- 2 tbsp water
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/8 tsp black pepper
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: In a small bowl, whisk together 2 tbsp tahini, 2 tbsp lemon juice, 2 tbsp water, 1/4 tsp garlic powder, 1/4 tsp salt, and 1/8 tsp black pepper until smooth and creamy. Add more water if needed to reach drizzling consistency.
- Step 2: Lay 2 large whole wheat tortilla wraps flat on a clean surface. Evenly spread 1 cup drained white beans onto each wrap, mashing them slightly with a fork.
- Step 3: Top the beans with 1 medium sliced avocado, 1 cup baby spinach, and 1/2 cup shredded carrots. Drizzle each wrap with half the lemon-tahini dressing.
- Step 4: Fold the sides of each tortilla inward and roll tightly from one end to the other. Slice each wrap in half diagonally and serve immediately.
Frequently asked questions
How long does Quick Avocado and White Bean Wrap with Lemon-Tahini Dressing take to make?
Total time is about 10 minutes (10 min prep + 0 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Quick Avocado and White Bean Wrap with Lemon-Tahini Dressing?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep ripe avocado from drying out.
Can I substitute ingredients in Quick Avocado and White Bean Wrap with Lemon-Tahini Dressing?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Quick Avocado and White Bean Wrap with Lemon-Tahini Dressing for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Quick Avocado and White Bean Wrap with Lemon-Tahini Dressing vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
