Avocado & White Bean Salad Wraps (17g Protein)

Guacamole with a protein upgrade. The white beans are warmed with tamari and a splash of vinegar until glazed, then mashed into the avocado with lime and smoked paprika — so every green mouthful is carrying beans with it. Rolled with spinach and tomato, it’s a proper lunch in ten minutes.

Ingredients

• 1 x 400g tin cannellini or haricot beans, drained and rinsed
• 1 tbsp tamari or reduced-salt soy sauce
• 1 tbsp white balsamic or white wine vinegar
• 1 small ripe avocado
• 2 tbsp lime juice
• 2 tbsp chopped coriander or parsley
• 1 tbsp chopped green chillies from a jar (optional)
• ½ tsp garlic powder
• ½ tsp smoked paprika
• ¼ tsp onion powder
• Salt and black pepper
• 2 large wholemeal tortillas or lavash
• 1 tomato, sliced
• 2 handfuls baby spinach

Method

1. 1Warm the beans in a dry frying pan over a medium heat for a couple of minutes. Add the tamari and let it bubble away to nothing, then do the same with the vinegar. Take off the heat and mash roughly.
2. 2Mash the avocado smooth in a large bowl, then mix in the warm mashed beans, lime juice, coriander, chillies (if using), garlic powder, smoked paprika and onion powder. Season to taste.
3. 3Spread half the mixture over each tortilla. Lay a line of tomato slices across the near edge, then a line of spinach, and repeat.
4. 4Roll each wrap up tightly, starting from the filled edge, halve on the diagonal and eat while the beans are still warm.

Tips for GLP-1 appetites

• Half a wrap is a respectable GLP-1 portion — the other half keeps until tomorrow if you press cling film onto the cut side.
• The bean-avocado mash doubles as a dip for veg sticks when bread feels like too much.