Avocado & Black Bean Kale Wraps

Name: Avocado & Black Bean Kale Wraps
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Ingredients: Ripe Avocados; Kale; Yellow Onion; Avocado Oil; Low Sodium Black Beans; Mayonnaise; Large Whole Wheat Tortillas; Cheddar Cheese; Sea Salt; Freshly Ground Black Pepper

Avocado & Black Bean Kale Wraps

Avocado & Black Bean Kale Wraps

More Recipes by Kelsey Russell-Murray

I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

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Serves

4

Recipe by Kelsey Russell-Murray

Ingredients

10

Time

15m

Serves

4

I tried a similar version of these avocado black bean wraps at a restaurant years ago and loved them so much I had to recreate them at home! These avocado and black bean kale wraps are delicious, flavorful, and hearty. These vegetarian wraps are loaded with different plant foods, making them a great option for supporting gut health. Creamy avocado-kale with sharp cheddar cheese and savoury grilled onion make for the perfect flavour combination. Easily make this a gluten-free meal by swapping for a corn or gluten-free tortilla. These wraps are the perfect option for a high fiber lunch that will keep you satisfied all afternoon long!

Vegetarian

Lunch

Quick Meal

Ingredients

4

Ripe Avocados

peeled and pitted

6 cups

Kale

stemmed and chopped

1 small

Yellow Onion

peeled and finely sliced

1 Tbsp

Avocado Oil

400 ml

Low Sodium Black Beans

drained and rinsed

1/3 cup

Mayonnaise

4

Large Whole Wheat Tortillas

1 cup

Cheddar Cheese

grated, divided

1/4 tsp

Sea Salt

divided

1/8 tsp

Freshly Ground Black Pepper

divided

Instructions

1

Mash avocado with a fork in a large bowl. Add in chopped kale and toss/massage to coat the kale with avocado. Season with salt and pepper. Set aside.

2

Add mayonnaise and garlic to a small bowl and stir to combine. Set aside.

3

Heat a medium-sized frying pan over medium-high heat. Add sliced onions and 1 Tbsp oil and sauté for 3-4 minutes. Add in strained black beans and stir to combine. Continue cooking for another 4-5 minutes, until onions are translucent and starting to brown. Season with salt and pepper.

4

To assemble wraps (divide ingredients equally between 4 tortillas): coat wraps with a thin layer of garlic mayo. Add cheddar cheese, onions and black beans, and avocado-kale to tortillas and roll to close.

5

Grill wraps (seam-side down) on a large frying pan over medium-low heat until browned.

6

Best served fresh, although leftovers can be stored separately in the fridge for 2 days.

7

Substitutions: Substitute a corn or gluten-free tortilla is you are gluten free. Substitute vegan mayo and omit or substitute a plant-based cheese if you are vegan. Omit garlic if you prefer or are sensitive to raw garlic. Substitute olive oil or cooking oil of your choice for avocado oil.

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More Recipes by Kelsey Russell-Murray

I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

This Month on Instagram