Easy Lunch Bean Wrap

from CCNM’S Simply Healthy Cookbook, 2002

4 large brown rice tortillas (gluten free) or whole wheat tortilla wraps (not gluten free)

12 Tbsp. mixed canned beans, drained and rinsed

¼ cup carrot, grated

1 cup alfalfa sprouts or lettuce (any type of sprouts or greens will do)

4 Tbsp. vinaigrette of your choice

½ cup, shredded hard cheese or soft goat cheese

Optional Fillings:


Mashed avocado

Baba ganouj (eggplant dip)


Lay out the 4 tortilla shells/wraps on plates or a cutting board. Spread each with any combination of filling: hummus, mashed avocado, baba ganouj and/or salsa. To each shell/wrap add 3 Tbsp. mixed canned beans. Sprinkle with cheese if using. Sprinkle with 2 Tbsp. of grated carrot and a small handful of alfalfa sprouts or lettuce. Drizzle 1 tsp. to 1 Tbsp. of vinaigrette on top of each wrap. Fold the bottom of the wrap up first (horizontally) then roll in the sides (vertically) so that they overlap. Warm in the oven or toaster oven and serve.

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