Avocado and White Bean Salad Wraps

2 teaspoons extra-virgin olive oil

¼ cup finely chopped yellow onion

1 clove garlic, finely chopped

1½ cups home-cooked or canned, no-salt-added white beans, such as Great Northern or cannellini, drained

1 teaspoon low-sodium tamari (may substitute soy sauce or liquid aminos)

1 tablespoon red wine vinegar (may substitute white balsamic, champagne or sherry vinegar)

1 large, ripe avocado, halved and pitted

2 tablespoons fresh lime juice

2 tablespoons chopped fresh cilantro or parsley

1 tablespoon diced canned green chilies (mild or hot, depending on your preference), lightly drained

½ teaspoon Spanish smoked paprika (pimenton)

¼ teaspoon fine sea salt, or more as needed

¼ teaspoon freshly ground black pepper, or more as needed

2 whole-grain lavash wraps, flatbread roll-ups or large flour tortillas

1 large plum tomato, thinly sliced

2 cups lightly packed baby spinach leaves

Heat the oil in a large skillet over medium heat. Add the onion and garlic; cook, stirring frequently, until tender, 4-6 minutes. Rinse the beans if using canned and add them to the skillet, cooking briefly to warm them through. Add the tamari and vinegar; cook, stirring briefly, until the liquid has cooked away, 2 to 3 minutes. Remove from the heat; use a fork to mash the beans.

Scoop the avocado flesh into a large bowl and mash until there are no chunks. Add the mashed beans, the lime juice, cilantro or parsley, chilies, paprika, salt and pepper, and mix until thoroughly combined. Taste, and add salt and pepper as needed.

Lay out one lavash wrap. Spread half of the avocado mixture on it. Going widthwise, or the shortest distance across the lavash, lay out a row of tomato slices and a row of spinach next to it. Repeat as needed to use half of the tomatoes and spinach. Start rolling the wrap over the first row of tomatoes and continue until it is completely rolled up. Cut into 3 or 4 sections. Repeat with the second wrap and remaining ingredients, and serve.

Serves two.

Nutrition values per serving: 520 calories, 23 g protein, 74 g carbohydrates, 17 g fat (2 g saturated), 0 cholesterol, 550 mg sodium, 19 g fiber, 4 g sugar.

Adapted from "But I Could Never Go Vegan!" by Kristy Turner (The Experiment, 2014)