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.

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

Recipe by Kelsey Russell-Murray

Ingredients

Time

15m

Serves

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

Ripe Avocados

peeled and pitted

6 heaping cups

Kale

stemmed and chopped

1 small

Yellow Onion

peeled and finely sliced

1 Tbsp

Avocado Oil

1 400ml can

Low Sodium Black Beans

drained and rinsed

1/3 cup

Mayonnaise

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

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.

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

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.

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.

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

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

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.

More Recipes by Kelsey Russell-Murray

Avocado & Black Bean Kale Wraps