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Avocado Black Bean Veggie Wrap

Dee's famous wrap that she would demonstrate at many Sprouts and Whole Foods stores.

Course Main Course
Cuisine Mexican
Prep Time 15 minutes
Servings 4

Ingredients

  • 1.5 cups black beans (about one 15-ounce can), drained and rinsed
  • 1 large ripe avocado
  • .5 cup queso fresco cheese, crumbled (or other favorite cheese)
  • 2 tbsp minced red onions
  • 4 Whole Grain Flour Tortillas
  • 1 cup red cabbage shredded
  • 1 medium carrot shredded
  • .25 cup fresh cilantro chopped
  • 1 cup mixed baby greens or alfalfa sprouts
  • .5 cup cucumber cut into small cubes
  • ,5 cup fresh salsa

Instructions

  1. Mash the beans and avocado in a bowl with a potato masher or a fork. Add in the crumbled queso fresco or other cheese and minced onion, and then stir to mix.

  2. Warm tortillas by placing on a hot griddle, skillet, or comal over medium high heat. Heat on one side for 30 to 60 seconds or until the tortilla starts to puff up. Flip the tortilla and heat on the other side for about 30 seconds. Remove from heat and place on a plate.

  3. To assemble the wraps, spread about 1/2 cup of the avocado-bean mixture onto one of the tortillas and top with ¼ of the other ingredients. Roll up and then cut the wraps in half to serve. Repeat with remaining tortillas and ingredients.

Dee McCaffrey, DCN, MS
administrator
Dee McCaffrey is an organic chemist turned nutritionist and weight loss expert. She is an internationally acclaimed author who lost 100 pounds and has kept the weight off for over three decades. Dee frequently conducts nutrition lectures and cooking classes at venues throughout the United States. She has appeared on numerous TV and radio shows throughout the U.S. including National Public Radio (WNPR), The Doctors, Better TV, The List, and The Dr. Steve Show. Dee and her husband Michael McCaffrey are the founders of Processed-Free America, a non-profit organization dedicated to bringing a global awareness of the effect processed foods have on our health, and the healing properties of natural whole foods. In addition to her published books, Dee has developed an award-winning nutrition curriculum for children, and a certification program for adults to who want to teach the Processed-Free lifestyle to people in their communities. Dee holds a doctoral degree in Human Clinical Nutrition and Integrative Health, and is an adjunct faculty member at several colleges. She a professional member of the National Association of Nutrition Professionals (NANP), The American Nutrition Association (ANA) and the American Association of Nutritional Consultants (AANC). She lives in Tempe, Arizona with her husband and two cats.