Avocado and Bean Lettuce Wrap

Avocado and Bean Lettuce Wrap

A heart healthy and light lunch or dinner idea!
Health Rating
Prep Cook Ready in Servings
10 min 0 min 10 min 6


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


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

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

3. Spoon bean mixture into lettuce leaves and sprinkle with carrot to serve.

Nutrition Facts

Per Portion

Calories 185
Calories from fat 48
Calories from saturated fat 7.3
Total Fat 5.4 g
Saturated Fat 0.8 g
Trans Fat 0
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 3.3 g
Cholesterol 0
Sodium 64 mg
Potassium 789 mg
Total Carbohydrate 25.9 g
Dietary Fiber 7.7 g
Sugars 2.4 g
Protein 8.2 g

Dietary servings

Per Portion

Meat Alternative 0.5
Vegetables 2.0

Energy sources



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


are high in protein, they are good for your heart and may help control appetite


are high in monounsaturated fatty acids, potassium and fiber