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.
Table of Contents
⭐ 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
- 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.
- Lay the spinach or other greens and sliced onions in a line across the wrap, about 2 inches from one edge.
- Dribble a few spoons of dressing over the leaves.
- Add the rest of the veggies over the spinach and dressing.
- 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.
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💭 Frequently Asked Questions
Sun-dried tomatoes offer surprising boosts in vitamins and nutrients. They are one of the best food sources of lycopene, an antioxidant linked to fighting certain cancers that are also prevalent in canned tomatoes. The dehydration process preserves the tomatoes while compressing their nutritional values.
All the ingredients for these wraps are gluten-free if the wraps (tortillas) used are not made from wheat flour or other gluten ingredients. Healthy and tasty gluten-free wraps are readily available in many grocery stores.
🧾 Related Recipes
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👩🏻🍳 Recipe
Easy White Bean, Basil, and Sun-Dried Tomato Wraps
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Ingredients
White bean and tomato spread
- 1 ½ cups white beans - cannelloni, navy, or great northern beans (15 ounce/400 gram can)
- 1 clove garlic - minced or pressed, ½ teaspoon garlic powder
- ½ cup sun-dried tomatoes
- 1 tablespoon balsamic vinegar
- ¼ cup fresh basil leaves
Balsamic mustard sauce
- ½ cup balsamic vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon maple syrup
Wraps and Fillings
- 6 medium wraps - or tortillas
- 2 cups spinach leaves
- 1 cup carrots - julienned or grated
- 1 medium red pepper - sliced into thin strips
- ½ medium zucchini - grated or cut into thin strips
- 1 small red onion - thinly sliced
Instructions
- Soak the sun-dried tomatoes. Place ½ a cup of sun-dried tomatoes in a small bowl and cover them with boiling water. Allow them to soften for about 15 minutes.
- Blend white bean spread. Drain and rinse the beans. Drain the sun-dried tomatoes and dice them. Add the bean, sun-dried tomatoes, basil, garlic, and balsamic vinegar to a food processor blender. Blend the ingredients until smooth.
- Make the wraps. Lay a wrap flat. Spread about ⅓ of a cup of the bean mixture over the wrap, leaving the edges exposed. Add spinach leaves and onions in a line about 2 inches from one side of the wrap. Then add 2 tablespoons over the leaves. Pile on carrots, peppers, and zucchini.
- Roll and repeat. Carefully roll the wrap, starting with the veggie side. Tuck the veggies as you go so you have a tight wrap. Continue the process to make the rest of the wraps.
Notes
- The nutritional information is based on 1 wrap using ⅓ a cup of white bean spread. Fat and calories will vary depending on the wrap, greens, and veggies you use.
- Add the sauce after adding greens and onions (or other veggies), and then pile on more vegetables. This makes wrapping easier and keeps the wraps from getting soggy.
- Look for sun-dried tomatoes that are dehydrated or are packed in water rather than oil.
- Store the spread in an airtight container for 3 days. Prep the veggies and make the wraps as you go to keep them fresh.
Nutrition
Nutritional information is an estimation only.
Denise Perrault
I hope you enjoy this recipe as much as we do! Thanks.