Vegan Avocado Wrap

White beans mashed with ripe avocado and blended with Cheddar cheese and onion. This dish contains wonderful nutrients and is deliciously satisfying. Dried peppers in tomato sauce and apple cider vinegar add a sharp, spicy flavor. Wrapped in thin whole-wheat flatbread, it makes a healthy, portable lunch for work.

Ingredients

• 2 tablespoons apple cider vinegar
• 1 tablespoon olive oil
• 2 teaspoons dried red pepper in tomato sauce
• ¼ teaspoon salt • 2 cups shredded red cabbage
• 1 medium grated carrot
• ¼ large cup chopped fresh coriander
• 425 grams white beans
• 1 ripe avocado
• ½ large cup grated Cheddar cheese
• 2 tablespoons minced red onion
• 4 thin whole-wheat flatbreads measuring 20 by 25 cm

Preparation

1. Whisk vinegar, oil, minced pepper in tomato sauce and salt in a medium bowl
2. Add cabbage, carrot and coriander.
3. In another bowl, mash beans and avocado with a fork. Add cheese and onion
4. Spread the bean-avocado mixture evenly across all flatbreads. Divide the cabbage-carrot mixture into 4 equal portions and add on top. Repeat for the remaining flatbreads. If desired, cut wraps in half to serve.

1 Serving: Contains 1 wrap, ½ cup bean-avocado mixture and ⅔ cup cabbage-carrot mixture.

Nutritional Values

• 346 calories
• 17 g fat (4 g saturated)
• 13 g fiber • 44 g carbohydrates
• 12 g protein
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