Avocado Veggie Wrap

Name: Avocado Veggie Wrap
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Cuisine: International
Ingredients: 1 ripe avocado (about 200 g), sliced; 2 large flour tortillas (about 25 cm); 150 g cooked rajma or black beans, drained; 1 handful baby spinach or lettuce (about 30 g); 1 small carrot, grated; ¼ red onion, sliced thin; 2 tablespoons tahini; 1 tablespoon lemon juice; 2 tablespoons water; ½ teaspoon fine salt; ¼ teaspoon black pepper

Vegetable wraps are usually either dry or falling apart. Avocado solves the first, and rolling with the sides tucked in solves the second.

The beans add about 8 g of protein per wrap, which is what keeps this from being a snack.

MyAvocadoTree Editorial TeamPublished 4 September 2026Updated 4 September 2026

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Two halves of a tortilla wrap standing upright filled with avocado, beans and salad leaves

Prep

10 min

Cook

No cooking

Total

10 min

Servings

Difficulty

Easy

Cuisine

International

Vegan
Vegetarian
No cooking

Ingredients

Instructions

1
Whisk the tahini, lemon juice, water, salt and pepper into a pourable dressing. Add water a teaspoon at a time if it seizes.
2
Warm the tortillas for 15 seconds each in a dry pan — cold tortillas crack when rolled.
3
Spread the tahini dressing over each tortilla, leaving a 3 cm border clear all round.
4
Layer the spinach, beans, carrot, onion and avocado in a line slightly below the centre, not spread across the whole surface.
5
Fold the bottom edge up over the filling, fold both sides in, then roll upwards firmly. Cut in half on the diagonal.

Recipe tips

Fill below the centre line, never in the middle. Filling in the middle is why wraps burst at the far end.
Drain the beans well and pat them dry. Wet beans make the tortilla soggy within an hour.
Wrap the finished roll tightly in foil or paper and cut through it — it holds the shape and doubles as a holder while eating.
Swap tahini for hung curd with garlic if you are not keeping it vegan.

Nutrition (approximate)

Estimated per serving from the ingredient quantities above. Treat these as a guide, not a measurement — ripeness, brands and portioning all shift the numbers.

Calories: 490 kcal
Protein: 15 g
Carbs: 52 g
Fat: 25 g
Fibre: 15 g

Storage

Keeps wrapped in the fridge for up to six hours. Beyond that the tortilla softens. Do not freeze.

Frequently asked questions

Why does my wrap always fall apart?

Two reasons: the tortilla was cold when you rolled it, and the filling was in the middle instead of below centre. Warm it briefly and fill low.

Can I use roti instead of a tortilla?

Yes, a fresh soft roti rolls well. Use two smaller ones per person as they are less wide.

Will the avocado brown by lunchtime?

Barely — it is sealed inside with lemon in the dressing. Slice it rather than mashing it and it holds colour better.

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