Smashed white bean, avocado & rocket wrap

Smashed white bean, avocado & rocket wrap recipe

Hello guys, how are you doing? Apologies for the radio silence – my husband and I have just returned from our honeymoon in Mauritius and today is our first day officially back to the office (i.e. the loft here at home!).
Slowly but surely we’re getting rid of the holiday blues and we couldn’t be happier to be back home to our 3 fur babies who have just about forgiven us for leaving them at the local cattery while away.

We waited 6 months for our honeymoon (we got married back in May) but it was most definitely worth the wait. The resort was excellent and it was so so nice to be able to switch off from everything for 10 whole days.
Oh, and the highlight of the holiday: we saw lots of dolphins and whales!! Totally amazing stuff – minus the part when I got so seasick that my husband thought he’d have to call an exorcist. Eeek!

Anyway, believe it or not, after 10 days of all-inclusive and drinking cocktails like the world was just about to end, I was actually pleased to get back to the kitchen today. Although the vegetarian options were sometimes a little limited, I thoroughly enjoyed the food at the resort and during the land/sea excursions that we did but we were both really craving some homemade, fresh food.

I whipped up 4 of these smashed white bean, avocado & rocket wraps earlier today so that we could enjoy 2 for lunch and have another 2 ready for tomorrow when we’ll both be based at a client’s office.
The wrap filling is very easy to make and will work well in a sandwich too. Good seasoning with sea salt and freshly ground black pepper really is the key to making it extra yummy. A bit like with avocado on toast – it’s ok without any seasoning but add a pinch of salt and some black pepper and, wow, that’s when my taste buds start doing the Mexican wave! So, yes, check for seasoning before preparing the wraps and don’t skimp on the rocket as it totally makes the dish.
If you’re planning to take one to work, simply wrap tightly in kitchen foil to avoid losing any filling during the commute.

So, without further ado, here’s how you can make these wonderfully vegan smashed white bean, avocado and rocket wraps… It’s great to be back and thank you so so much for stopping by!

Smashed white bean, avocado & rocket wrap recipe

Smashed white bean, avocado & rocket wrap

Serves: 4 wraps

A fresh and wonderfully vegan sandwich wrap that you can make in minutes. Great to take to work too!
  • 4 tortilla wraps (I used wholemeal)
  • 1 400g can of cannellini beans, drained and rinsed well
  • 1 medium ripe avocado
  • 1 tbsp extra virgin olive oil
  • 1 tbsp lemon juice
  • ½ tsp hot smoked paprika
  • Salt and pepper to taste
  • 120g rocket
  1. To make the wrap filling, mash the cannellini beans and the avocado using a fork. Add the olive oil, the lemon juice, the paprika and season with salt and black pepper, then mix well.
  2. Lay a tortilla on a plate or chopping board board and place ¼ of the filling in the middle. Add a handful of rocket, then gently roll up keeping the tortilla as tightly rolled as possible and tuck in the ends to hold in the filling. Repeat the process for the remaining tortillas. If you wish, cut the wraps in half and enjoy with a mixed salad.
Suitable for vegans

I was going to make a video/step-by-step guide showing you how to make the perfect wrap but I completely forgot – sorry! I promise I’ll make one next time but, in the meantime, I found this little video on YouTube that I think you’ll find helpful if you’re unsure how to make the sandwich – skip to 1 minute 25 seconds for full instructions. The guy uses a little butter to seal the wrap but I simply used a little amount of filling and it worked a treat.

Love avocado? Need a quick lunch idea? How about this toasted bagel with dill cream cheese & avocado?

Toasted bagel with dill cream cheese & avocado recipe


  • This wrap looks so healthy and delicious. It definitely will make for a great lunch or light dinner for me!

    • Reply November 18, 2014


      It is really yummy!! I had another one today for lunch and it kept very well in the fridge. I’ll definitely make these again. Thanks for stopping by, I’ll take a look at your blog shortly!

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