Avocado and Bean Lettuce Wrap

10 10 172
Ingredients Minutes Calories
Prep Cook Servings
10 min 0 min 6
Avocado and Bean Lettuce Wrap
Health Highlights
A heart-healthy light lunch or dinner idea!


1 can (19oz) White beans, canned (drained and rinsed)
1/4 cup Sun-dried tomatoes (chopped)
1/4 cup Parsley, fresh (chopped)
1 clove(s) Garlic (minced)
1/4 tsp Black pepper
1 avocado(s) Avocado (diced)
1 small pepper(s) Red bell pepper (diced)
1 tbsp Apple cider vinegar
1 head Lettuce, butterhead (Boston)
1 medium Carrots (grated)


1. In a large bowl, using a potato masher or fork, mash beans until coarse. Stir in tomatoes, parsley, garlic, and pepper until well distributed.

2. Gently stir in avocado, red bell pepper, and vinegar.

3. Spoon bean mixture into lettuce leaves and sprinkle with shredded carrots.


Quick Tips

  • Soaking dried beans helps with digestion, reducing gas and bloating
  • Rinse beans and then add them to a pot of water using 3 cups water to 1 cup beans, bring the beans to a boil, let them cook for 2 minutes, remove from heat, and let sit for an hour

Nutritional Highlights

  • Beans are high in protein, they are good for your heart and may help control appetite
  • Avocado are high in monounsaturated fatty acids, potassium, and fiber

Nutrition Facts

Per Portion

Calories 172
Calories from fat 51
Calories from saturated fat 7.3
Total Fat 5.6 g
Saturated Fat 0.8 g
Trans Fat 0
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 3.3 g
Cholesterol 0
Sodium 322 mg
Potassium 794 mg
Total Carbohydrate 26.0 g
Dietary Fiber 7.7 g
Sugars 2.5 g
Protein 8.2 g

Dietary servings

Per Portion

Meat Alternative 0.5
Vegetables 2.0

Energy sources


Meal Type(s)