Healthy Lunch Lemon White Bean Wrap

Name: Healthy Lunch Lemon White Bean Wrap
Prep time: 10 min
Total time: 10 min
Yield: 2 wraps
Ingredients: 1 can (15 oz) white beans, drained and rinsed; 1 tablespoon lemon juice; 1 teaspoon lemon zest; 1/4 cup diced cucumber; 1/4 cup diced red bell pepper; 1/4 cup shredded carrots; 1 tablespoon chopped fresh parsley; Salt and pepper to taste; 2 whole wheat tortillas

Highlighted under: Quick & Easy

I love making this Healthy Lunch Lemon White Bean Wrap for a quick, nutritious meal that doesn't skimp on flavor. The creamy white beans combined with zesty lemon juice create a refreshing filling, while the fresh veggies provide a satisfying crunch. This wrap is not only easy to prepare, but it also packs a punch of nutrients, making it perfect for busy days or meal prep. I often experiment with different herbs and spices to elevate the flavors even further and keep things exciting!

Created by

Phoebe Drake

Last updated on 2026-01-14T01:58:07.689Z

When I first created this Healthy Lunch Lemon White Bean Wrap, I wanted a simple recipe that would nourish me without taking too much time in the kitchen. The combination of wholesome ingredients came together beautifully, and I found it incredibly satisfying. It's become a staple for my busy week days!

One tip I've picked up is to let the filling sit for a few minutes after mixing. This allows the flavors to meld nicely, enhancing the wrap's overall taste. The fresh herbs truly shine when given just a little time to combine!

        Why You Will Love This Recipe
        Zesty lemon flavor that brightens up your day
Creamy white beans packed with protein and fiber
Versatile and easy to customize with your favorite veggies

      

Ingredient Insights

The white beans in this wrap serve as a fantastic source of plant-based protein and fiber, which keeps you feeling full and satisfied. Their creamy texture provides a rich base that complements the zesty lemon flavor impeccably. If you don't have access to canned white beans, you can easily substitute them with cooked chickpeas or kidney beans. Just ensure that whatever legume you choose is well-drained and rinsed to avoid excessive salt or preservatives.

Lemon plays a pivotal role in brightening up the flavors of this wrap. The acidity from the lemon juice balances the creaminess of the beans perfectly. If you're looking to cut down on the acidity, consider using a splash of apple cider vinegar instead, which also adds a pleasant tang. Don't forget the lemon zest; it provides an aromatic intensity that elevates the dish.

Preparation Tips

When mashing the white beans, be sure to leave some chunks for added texture. This not only gives the wrap a more satisfying bite but also prevents the filling from becoming overly mushy. A fork works well for mashing, but if you desire an even creamier mixture, a potato masher or food processor can streamline the process. Just be cautious not to over-process, as a few bean chunks add great contrast.

As you roll your tortillas, aim for a tight but not overly squished wrap. Proper rolling not only keeps the filling contained but also provides a nice mouthfeel when biting into the wrap. If the tortillas are too stiff or cracking, slight warming in a dry skillet or the microwave for 10-15 seconds can make them more pliable. This extra step ensures a perfect fold!

Ingredients

Gather these ingredients for a delicious and healthy wrap:

Wrap Ingredients

1 can (15 oz) white beans, drained and rinsed
1 tablespoon lemon juice
1 teaspoon lemon zest
1/4 cup diced cucumber
1/4 cup diced red bell pepper
1/4 cup shredded carrots
1 tablespoon chopped fresh parsley
Salt and pepper to taste
2 whole wheat tortillas

Your wrap is now ready to be assembled!

Instructions

Follow these simple steps to make your Healthy Lunch Lemon White Bean Wrap:

Prepare the Filling

In a bowl, mash the white beans with a fork, leaving some chunks for texture. Stir in the lemon juice, lemon zest, cucumber, red bell pepper, shredded carrots, parsley, salt, and pepper until well combined.

Assemble the Wrap

Place a generous portion of the filling on each tortilla, leaving space around the edges. Roll the tortilla tightly, folding in the sides as you go.

Serve and Enjoy

Slice the wraps in half and serve immediately or wrap them in foil for a delightful lunch on the go.

This wrap is not only nutritious but also super convenient!

Pro Tips

Feel free to add any of your favorite veggies or herbs to the filling. Spinach, avocado, or even a sprinkle of feta cheese work beautifully in this wrap.

Make-Ahead and Storage

These Lemon White Bean Wraps are ideal for meal prep as they can be made in advance and stored in the refrigerator for up to three days. To prevent the tortillas from becoming soggy, I recommend storing the filling separately and assembling the wraps right before you plan to eat them. If you prefer to assemble them ahead of time, ensure that the fillings are cooled to room temperature before wrapping.

To keep the wraps fresh, wrap them tightly in plastic wrap or foil to minimize air exposure and retain their flavor. If you're considering freezing them, I advise freezing the filling separately as well. Defrost the filling overnight in the fridge, reassemble, and enjoy a nutritious lunch any day!

Flavor Variations

Feel free to customize this wrap with your favorite vegetables beyond the suggested cucumber, bell pepper, and carrots. For added greens, consider incorporating spinach or arugula, which not only add freshness but also boost the nutrient profile. You can also add sliced avocado for creaminess or some sliced jalapeños if you prefer a spicy kick.

Additionally, try experimenting with different herbs and spices to further enhance the flavor of your filling. Fresh dill, basil, or even a sprinkle of smoked paprika can add unique notes to the dish. If you have time, allowing the filling to rest for a few minutes after mixing lets the flavors meld beautifully.

Questions About Recipes

→ Can I make this wrap ahead of time?

Yes, you can prepare the filling a day in advance and assemble the wrap when ready to eat.

→ What can I substitute for white beans?

You can use any canned beans you prefer, such as chickpeas or black beans.

→ Is this wrap gluten-free?

To make it gluten-free, simply use gluten-free tortillas.

→ Can I customize the ingredients?

Absolutely! Feel free to mix and match vegetables and herbs to your liking.