HEALTHY White Bean & Cucumber Wraps | Delicious 10 Minute Recipe

These Creamy White Bean and Cucumber Wraps are what simple and delicious food is all about. We’re talking a ton of great textures and flavors, heart-healthy ingredients and all done within minutes with absolutely no cooking.

To make this recipe, I used canned white beans. The ones I used were just typical Spanish white beans. But you can use any white bean you like, such as great northern or cannellini. You can also use dried beans here. Just soak them overnight in plenty of water and then simmer the following day for 1 to 2 hours or until tender.

For the creaminess, I used 1/2 cup (120 grams) low-fat plain Greek yogurt. You can also use full-fat, non-fat or even a plant-based yogurt to veganize this recipe. If you see your mixture is too dry, you can always add in more yogurt.

TIPS & TRICKS to Make this Recipe: You can serve these wraps at room temperature or even chilled. The white bean and cucumber mixture will hold for up to 3 to 4 days in the fridge in an airtight container.

Key Ingredients & Cookware I used in this Recipe:
MY COOKWARE
MY CHEF´S KNIFE
EXTRA VIRGIN SPANISH OLIVE OIL

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Watch the Video Below on How to Make White Bean & Cucumber Wraps

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Creamy White Bean & Cucumber Wraps

Course Main Course

Cuisine Mediterranean

Prep Time 10 minutes

Servings 4

Calories 385 kcal

Author Albert Bevia @ Spain on a Fork

Ingredients

• 2 cans white beans 15.5 oz / 440 grams each
• 1/2 cup low fat plain Greek yogurt 120 grams
• 1 tbsp dijon mustard 15 grams
• 3/4 cup chopped English cucumber 80 grams
• 1/3 cup chopped red onion 40 grams
• 1 clove garlic (grated)
• 2 tbsp chopped parsley 8 grams
• 1 tbsp lemon juice 15 ml
• 1 large tomato (thinly sliced)
• handful fresh bagged spinach
• 4 large flour tortillas
• sea salt & black pepper

Instructions

1. Drain the canned beans into a colander and rinse under water, then shake off any excess water, add the beans into a large bowl and using a potato masher or large fork, mash down on the beans for a few seconds, just to break some of them apart

2. Then add the Greek yogurt over the beans, along with the dijon mustard, chopped cucumber, chopped red onion, grated garlic, chopped parsley and lemon juice, then season with sea salt and a generous portion of black pepper and mix together until well mixed

3. To assemble the wraps, add a generous portion of the white bean mixture over a flour tortilla, top off with a couple slices of tomato and some fresh spinach, fold the tortilla and tightly roll it like you would a burrito, enjoy!

Nutrition Facts

Creamy White Bean & Cucumber Wraps

Amount Per Serving

Calories 385 Calories from Fat 36

% Daily Value*

Fat 4g6%

Saturated Fat 1g6%

Polyunsaturated Fat 1g

Monounsaturated Fat 1g

Cholesterol 2mg1%

Sodium 289mg13%

Potassium 1215mg35%

Carbohydrates 67g22%

Fiber 13g54%

Sugar 5g6%

Protein 22g44%

Vitamin A 588IU12%

Vitamin C 12mg15%

Calcium 255mg26%

Iron 8mg44%

* Percent Daily Values are based on a 2000 calorie diet.

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