Easy White Bean and Sun Dried Tomato Wraps

Easy white bean and sun dried tomato warps are quick and veggie-packed for the perfect lunch or snack with minimal cooking and preparation.

Wraps are like the perfect sandwich, only better because everything stays in place for grabbable bites.

My first proper wraps were made with barbecue chickpeas and quick-pickled red onions. What I love about white bean wraps is the spread itself. It's kind of like oil-free hummus, but there's no tahini, which means the calorie count is even lower.

⭐ Recipe highlights

• White bean spread. White beans are the perfect blend with fresh basil and sun-dried tomatoes. It makes a delicious change from traditional chickpea hummus and is equally easy to make. With no added oil, all the flavors of the ingredients shine through, making this an irresistible wrap spread or a quick dip.
• Balsamic-mustard sauce. A 3-ingredient balsamic mustard sauce is the perfect dressing to toss in the layers of veggies. And speaking of veggies…
• Veggie stacks. You can add just about any vegetable or leafy green you have hanging around the refrigerator. Not to play favorites, but fresh spinach, carrots, red bell pepper, and zucchini sticks are perfect. Yes, raw zucchini – who knew?

📋 Ingredients and Notes

White beans. Use cannelloni, navy, Great Northern, or another soft white bean. You can also use chickpeas. Drain and rinse a can or use 1 ½ of homecooked beans. Chickpeas are a good substitute.

Sun-dried tomatoes. Rehydrate dried tomatoes in a bowl with boiling water if you use dried tomatoes. If you use jarred sun-dried tomatoes or semi-dried tomatoes, aim for those not packed in oil. If all else fails, rinse them in hot water to remove as much excess oil as possible.

Fresh basil. White bean spread is the place for the peppery zest of fresh basil. If you use dried basil, try 2 teaspoons. The flavor of dried herbs gets stronger as they rehydrate.

Garlic. Mince a clove of garlic to distribute as you blend the white bean spread. Use ½ a teaspoon of garlic powder as a substitute if needed.

Balsamic vinegar. You’ll use balsamic in the spread and then the sauce. Choose a good-quality balsamic that is dressing-worthy.

Dijon mustard. You can use any mustard you like; however, Dijon is a natural with balsamic. You may need a little extra if you use regular yellow sandwich mustard. It all depends on your taste preference.

Veggies and greens. Use whatever veggies you like. Cutting ingredients like zucchini, cucumbers, or peppers is easier to roll if you julienne them (cut them into thin strips). Check out more veggie suggestions in the serving section of this post.

Please see the recipe card at the bottom of this post for the complete list of ingredients with measurements plus recipe instructions.

🌯 How to make the perfect wrap

1. If you use a spread, like our yummy white bean spread, hummus, or black bean dip, spread it over the entire wrap, leaving a little edge.
2. Lay the spinach or other greens and sliced onions in a line across the wrap, about 2 inches from one edge.
3. Dribble a few spoons of dressing over the leaves.
4. Add the rest of the veggies over the spinach and dressing.
5. Carefully roll the wrap. Use your hands to tuck the veggies so the wrap is tight.

🔪 Pro Tips

• Place the fillings in a line about 3 inches wide. Although the spread should cover the wrap, don’t place the rest of the ingredients in the middle.
• Add sauces in the middle, between the greens and vegetables. If you add a sauce on top, it can make rolling messy and lead to soggy wraps.
• Keep the veggies flat and spread evenly. Large, rounded, or cubed pieces present wrapping challenges.
• Try not to overload your wrap. Remember, you can always make another!

🥗 Best veggies (and extras) for wraps

Greens. Wraps are one of the best places to sneak in nutritious leafy greens such as spinach, red or green leaf lettuce, arugula (rocket), Romaine lettuce, or a leaf mix.

Sliced veggies. There are so many options! Cut veggies with wrapping, keeping to thin matchsticks or small dice. Some veggies with a lot of moisture, such as tomatoes, can seep through wraps after they sit. Consider this if you are making wraps for later or wrapping them for travel.

Olives and other condiments. Black or green olives, vegan hemp parmesan, or vegan bacon bits can add extra flavor if you have them on hand.

🍴 What to Serve with White Bean Wraps

White bean wraps make a satisfying light meal or snack. Cut them into quarters and serve them as an appetizer or to the potluck table. Side them with a tasty salad like curried macaroni salad, balsamic green bean & cucumber salad, or toomato pomegranate salad.

🌡️ Storage

Place leftover white bean spread in an airtight container in the refrigerator for 3 days. If you're making wraps to pack for lunches, wrap them in foil, parchment paper, or plastic

Storage tip: Store prepared veggies and white bean dip separately for the freshest wraps. The added dressing and moisture in the spread and vegetables can cause the wraps to get soggy.

💭 Frequently Asked Questions

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