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“My go-to recipe when I haven’t the energy to do anything but collapse on the couch and watch Downton Abbey is to combine mashed avocado with mashed white beans and a few other ingredients and roll it up in lavash or stuff it into tacos or a sandwich. I’ve also been known to eat it with a spoon. The whole thing comes together really quickly and, including the time it takes to put on your sweats and slippers, dinner is on the coffee table in less than half an hour.”

Recipe adapted from But I Could Never Go Vegan!

Ingredients

  • 1½ cups cooked great northern beans or 1 (15-ounce) can, rinsed and drained
  • 1 tablespoon liquid aminos (or tamari or soy sauce)
  • 1 tablespoon white balsamic vinegar
  • 1 large or 2 small avocados, halved
  • 2 tablespoons fresh lime juice
  • 2 tablespoons fresh parsley or cilantro, if preferred
  • 1 tablespoon diced canned green chiles
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon onion powder
  • Sea salt
  • Freshly gound black pepper
  • 2 lavash wraps or large wheat tortillas
  • 1 to 2 Roma tomatoes, thinly sliced
  • 2 large handfuls of baby spinach

Instructions

  1. Sauté the beans in a large frying pan over medium heat for 1 to 2 minutes or until warm. Add the liquid aminos and cook, stirring occasionally, until the liquid has cooked away. Add the vinegar and cook, stirring once or twice, until the liquid has cooked away. Remove from the heat and mash the beans with a fork.
  2. Scoop the avocado flesh into a large bowl and mash until there are no chunks. Add the mashed beans, lime juice, parsley, green chiles, garlic powder, paprika, and onion powder. Mix until combined. Add the salt and pepper to taste.
  3. Spread half of the avocado mixture onto one wrap or tortilla. Add a row of tomato slices across the shorter dimension of the wrap, an inch or so from one edge, a row of spinach next to it, another row of tomatoes, and another row of spinach. Roll the wrap over the first row of tomatoes, and continue until it is completely rolled up. Chop into 3 to 4 sections.
  4. Repeat with the second wrap and remaining ingredients and serve. Store in an airtight container in the refrigerator for up to 3 days.

    Note: You can substitute chickpeas for the white beans. Try serving the filling as a dip for chips!

Comments (10)

(5 from 7 votes)
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Dorothy3 days ago
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I have noticed that there are no calorie/fat info available…do you have this?

Jennifer Byrd Rubacky1 month ago
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This is so easy to make and is delicious! It’s become one of our favorites.

Alexandra1 month ago
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Made it a few times now and just love it. Quickly, easy and absolutely delicious!!! Even the kids love it.

vicki amoroso2 months ago
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avacidi wgute beab

Erin3 months ago
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This was fantastic!! I didn’t have Great Northern so I used a 1 can Pinto and 1 can Dark Red Kidney. Will definitely become a staple meal in our home!

Chloe3 months ago
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My son doesn’t like spinach or beans but he ate these up and asked for seconds! My steak and mashed potatoes husband also ate it all up. Winner!

Yvette4 months ago
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I made this a few weeks ago and it was surprisingly delicious. Now I’m prepping for a camp program and I’m making these for the student attendees. I think they’re going to like the sandwiches a lot!

Teaira5 months ago
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My kinda tasty!

Crystal5 months ago
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Easy and delicious recipe! Great in the wrap and with chips. My picky eater son even liked it as a new guac recipe (although, I didn’t tell him there are beans in it…).

Freda5 months ago
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Great flavor, tried with wrap and chips.
Prefer chips❤️

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But I Could Never Go Vegan!: 125 Recipes That Prove You Can Live Without Cheese, It’s Not All Rabbit Food, and Your Friends Will Still Come Over for Dinner by Kristy Turner, 2014. Reprinted and adapted by permission of the publisher, The Experiment. Available wherever books are sold.

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Kristy Turner

A self-described former “die-hard cheese nerd,” Kristy Turner is now the writer, recipe developer, and food stylist behind the vegan food blog Keepin’ It Kind. Once a professional fromagier and mutterer of the words, “I could never be vegan,” Kristy now loves her compassionate lifestyle and works with her photographer husband, Chris, to make veganism accessible, fun, and delicious for everyone.

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