White bean & tomato wraps deliver a big dose of super. Super healthy, super easy, super delicious. Make easy white bean spread, seasoned with oven-dried tomatoes and fresh basil, stuff your wrap with your favorite veggies and wrap your hands around some satisfaction.
A great spread starts here
Who doesn’t love sun-dried tomatoes? Who doesn’t love them more when they are oil free? Guilt-free, sweet, slightly seasoned little nuggets. That’s what they are. I found myself stifled by my inability to find sun-dried tomatoes that weren’t swimming in oil. I was further constrained by my tiny kitchen’s inability to support a dehydrator. Did I lose faith? Nope. I was not giving up on white bean & tomato wraps. I started making my own oven-dried tomatoes. Otherwise, you can certainly use store-bought sun-dried tomatoes. You might even get lucky and find them not packed in oil.
Let’s branch out
Like a lot of new plant-based eaters, I became a hummus convert in the early days of adopting this kind of diet. I was surprised to learn that I wasn’t the only one who arrived at the hummus game a bit late. When I made the conscious effort to greatly reduce and eliminate my reliance on foods with added oil, I stopped buy my beloved hummus and started making my own tahini and hummus. That’s easy enough and I love that you can add just about anything and create entirely new flavors.
I’m a girl who likes to hedge her bets. What happens if there is a worldwide shortage of chickpeas? Besides, we always need to expand our horizons. This is where smooth, creamy white bean & tomato spread comes in. I used white kidney beans for my spread because I really like the slightly sweeter taste, but you can use any white beans you like. This is seriously a taste preference. We’re going to keep this easy here: a can of white beans, ½ cup sun-dried tomatoes, 1 clove of garlic, 1 tablespoon Balsamic vinegar, ¼ cup fresh basil. Grab your blender. Let’s go.
I find wraps are a great way to use of those veggies ‘bits and pieces’ that always seem to accumulate in my fridge. There always seems to be like a “bit” of courgette (zucchini), a ‘few’ carrots, a “handful” of spinach, a “chunk” of red pepper. I hate throwing out food, I’d rather wrap it up. Take a few minutes the next time you make a salad and slice up a few wrap stuffers. Your white bean spread will last at least 4 days in the fridge, so you’ll be in the 5-minute prep-category. Incoming call from the afternoon snack…
Weird is relative
At the risk of sounding weird, there is nothing wrong with a wrap for breakfast. White beans are a great source of protein and fiber and crunchy veggies will give your mouth a bit of a wake up. Make them the night before and you can grab and go. It might just keep you from foraging for less deserving substitutes when your morning hunger kicks in.
A good foundation
Just as important as what’s inside, wrap quality can make or break the experience. If you don’t want to go the distance and make your own flatbread or wraps, a bit of label reading can help you select wisely. It’s a lot easier now to find wraps that don’t contain lard, but some brands will try to sneak it in. Stick to whole wheat wraps (tortillas). They are better for you all the way around.
White bean & tomato wraps are a bit of a metaphor for my plant-based journey. What started as a mantra ‘eat food, not too much, mostly plants’ evolved into making better health decisions. You start where you start, you move along from there. You forgive and forget if you have a backslide. It’s not the end of the world. It’s not the end of the world if you pick up ready-made hummus. In the scheme of things it’s a heck of a lot better than hitting the drive through.
Rome wasn’t built in a day
An approach of taking one step at a time is far more practical than ‘cold turkey’. We can all get there. Our pace isn’t nearly as important as our forward motion. Wrap yourself with available good food. Just do your best. The rest will happen. Every minute of every day as a fresh start. Peace.Print
white bean & tomato wraps
White bean & tomato wraps are super healthy, super easy and super delicious. Flavorful white bean spread and your favorite veggies? That’s a wrap.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Total Time: 15 minutes
- Yield: 8 wraps 1x
- Category: Burgers & Wraps
- Method: Blend & Roll
- Cuisine: Plant-based
White bean & tomato spread
- 1 can white beans
- 1 clove garlic minced
- ½ cup oven-dried or sun-dried tomatoes (avoid those packed in oil)
- 1 Tbsp. Balsamic vinegar
- ¼ cup fresh basil leaves
- 8 whole wheat wraps (tortillas)
- 2 cups spinach leaves
- 2 cups julienned or grated carrots
- 1 red pepper sliced
- 1 courgette (zucchini) thinly sliced
- To make the spread, combine the white beans, sun-dried tomatoes, garlic, Balsamic vinegar and basil in a food processor. Blend well. (makes about 1 ½ cups).
- To make the wraps, spread the white bean spread evenly on your entire wrap (it will hold better if you do this).
- Place veggies on one end of the wrap.
- Roll and go.
- Use any kind of white beans you like for this recipe. If all else fails, use chickpeas ?.
- If you aren’t making your own wraps, double check the label to ensure there is no added lard.
- Look for sun-dried tomatoes that are not packed with oil. Make your oven-baked. It’s super easy.
Keywords: white bean & tomato wraps