Smashed White Bean + Avocado Wrap

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Culinary // Food, Culture & Lifestyle

Smashed White Bean + Avocado Wrap

By Alicia Ghio

I find eating typically lighter meals when it’s cold outside is a struggle. After all, who really wants a cold salad over something warm, creamy, meaty and comforting? The downside is that eating those heavier meals at lunchtime makes me just want to take a nap, not a good thing when there are deadlines to meet. Thus, I’ve been finding a happy medium by making hearty, yet healthy, fresh veggie wraps for lunch.

This wrap is inspired by a recipe for a sandwich that I’d torn out of a Real Simple magazine circa 2006. I swapped the bread for a low carb wrap and swapped the sprouts for Gilbertie’s Petite Edibles (Westport, CT) Citrus Blend, which is a combo of microgreens – citrus basil, chervil, chard, beets, sorrel, lettuce and amaranth. Then, to top it all off, I added some heat with Sweet Baby Ray’s Hot Sauce.

It was a little more fulfilling to eat, at least to my brain, than a salad, when it’s below 10 degrees outside, but not so heavy that I needed a nap at my desk.

Smashed White Bean + Avocado Wrap

Serves 2


  • 2 soft taco-sized flour tortillas
  • One (1) 14-ounce can cannellini beans
  • 1/2 teaspoon garlic powder
  • 1 avocado, thinly sliced
  • 1/2 large cucumber, thinly sliced
  • 1/4 large red onion, thinly sliced
  • 1 cup microgreens
  • Salt + black pepper, to taste
  • Sweet Baby Ray’s Hot Sauce (optional)


  1. In a medium bowl, combine the beans, garlic powder, salt and pepper. Roughly mash the mixture with the back of a fork.
  2. Lay the two tortillas out flat on a cutting board and divide the mashed beans evenly between them.
  3. Top with the onion, cucumber, avocado and microgreens.

Alicia Ghio is a passionate home cook on a mission to inspire others to know where their food comes from, to know what’s in it and to savor the flavors of fresh, local ingredients. She is the founder and author of the blog Local Food Rocks.

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February 6, 2019

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