- Prep-time: / Ready In:
- Makes 4 wraps
- Serving size: 2 wraps
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These flavorful wraps hit the spot when you’re looking for a quick meal that’s both refreshing and filling. Creamy cannellini beans are mashed with aromatic mint and slathered on a tortilla, which gets piled with greens, red onion, and tangy pickled cucumber. Quick-pickling the cucumber and onions infuses them with zingy flavor while still maintaining their satisfying crunch. Feel free to add in other veggies—such as radishes, carrots, or beets—to the pickling juices if you want a heftier wrap.
By Shelli McConnell,
Ingredients
- 1 medium English cucumber, thinly sliced (3 cups)
- ½ teaspoon coarse sea salt
- 1 medium red onion, thinly sliced (1 cup)
- ⅓ cup apple cider vinegar
- 2 cloves garlic, thinly sliced
- 2 teaspoon pure maple syrup
- 1 15-oz. can no-salt-added cannellini beans, rinsed and drained (1½ cups)
- 3 tablespoon chopped fresh mint
- 4 8-inch whole wheat tortillas
- 2 cups fresh baby greens
Instructions
- Place cucumber slices in a colander. Sprinkle with salt; toss to coat. Let stand 30 minutes. Rinse and drain; pat dry with paper towels. In a bowl combine cucumber and onion slices, vinegar, garlic, and maple syrup; stir to coat. Cover and chill 3 hours or overnight. Drain before using.
- In a small bowl, mash beans until smooth. Stir in mint. Spread bean mixture over tortillas. Top with pickled mixture and greens. Roll up tortillas.
Nutritional Information:
Per serving (2 wraps): 394 calories, 72 g carbohydrates, 17 g protein, 6 g total fat, 2 g saturated fat, 0 g cholesterol, 576 mg sodium, 14 g fiber, 12 g sugar
Note: Nutritional information is provided as an estimate only.
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Comments (10)
(5 from 7 votes)Yum! We used pomegranate seeds in lieu of the maple syrup, and it turned out excellent...
Used cocktail onions and pepperocini peppers. Added fresh dill too and sliced radishes. Yummy.
Randy , if you look at the recipe, there is no fat no carbs and the salt is up to your taste
A lovely Summer delight! I used crunchy fresh Lebanese cucumbers which really didn't need the salt treatment - I'd pass on that next time but otherwise a great recipe. 😉
I made this for my mom, then again later for my husband. We all give it five stars. It was better the second time with the addition of a pinch of white ground pepper, a small splash of tamari, about a half tsp of tahini, about a tsp of nutritional yeast, and the optional carrot matchsticks and thinly sliced radishes. It’s one of those outstanding recipes that goes into the tried and true family recipe box.
This recipe was great. I had leftover cucumbers and onions so they went into salads for a few days.
a free nutrition breakdown site https://www.verywellfit.com/recipe-nutrition-analyzer-4157076
Please include nutrition information. Following a low carb regime at the moment.
love the recipes but could you please put nutrition information on them. Were slowly converting to more if not all plant based, but have to watch Sodium, Fat and Carbs (Heart Disease/Diabetes and Stroke).
The perfect wrap for a summer picnic! Time to pickle the cucumbers aside, this recipe couldn't be much more quick, easy, and delicious.