"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!

By Kristy Turner,


  • 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


  • 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.
  • 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.
  • 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.
  • 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 (19)

(5 from 13 votes)

Recipe Rating

Your email address will not be published. Required fields are marked *


Has been a favorite of mine for years. Works great with pinto, navy or cannelonni beans. Also I usually use black balsamic vinegar and soy sauce and skip the chiles and it tastes amazing.


Delicious!! Made w/Cannellini beans because that’s what I had. Also, used a Spinach Wrap.Made everything else exactly as recipe states.Very flavorful and filling. Definitely adding to my meatless menu.


Easy to put together (though it took me a bit longer than 25 mins) and super yummy! I added some diced celery for a crunch, and that worked fine. But this is a great summer recipe, and everyone at my vegan table was delighted with it.


Delicious! I used lemon white balsamic vinegar. These will go on rotation in our home as we strive for a WFPB diet!


These were quick and easy! I was tired after work and shopping and these were easy to make and very yummy! 5 stars!!

Teresa H

So delicious and satisfying! I make several to have grab and go tasty and healthy breakfast throughout the week. I have shared the recipe whenever I can.


These are beyond delicious! Made with soy sauce and the flavor combination is incredible :)


Delicious! This was incredibly easy and so tasty. We will be adding it to our weekly rotation.


Where are all the calories and info on this?

Rebekah Welch

Delicious and amazing flavors. I’ll make this again and again.


I have noticed that there are no calorie/fat info available...do you have this?

Jennifer Byrd Rubacky

This is so easy to make and is delicious! It’s become one of our favorites.


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


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!


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!


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!


My kinda tasty!


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...).


Great flavor, tried with wrap and chips. Prefer chips❤️

About the Author

Headshot of Kristy Turner

About the Author

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 fromager and mutterer of the words, “I could never be vegan,” Turner now loves her compassionate lifestyle and works with her photographer husband, Chris, to make veganism accessible, fun, and delicious for everyone. Find her on Instagram.
See More from this Author

Free Download

Free 5-day meal plan!

Get a taste for healthy, fuss-free meal planning with this free five-day meal plan from Forks Meal Planner!

By providing your email address, you consent to receive newsletter emails from Forks Over Knives. We value your privacy and will keep your email address safe. You may unsubscribe from our emails at any time.

Placeholder image

Join our mailing list

Get free recipes and the latest info on living a happy, healthy plant-based lifestyle.

By providing your email address, you consent to receive newsletter emails from Forks Over Knives. We value your privacy and will keep your email address safe. You may unsubscribe from our emails at any time.