Butter bean & avocado wholemeal wrap
Wholemeal wraps filled with smashed butter beans, avocado, carrot and cos lettuce. A 10-minute vegan lunch that packs well.
At a glance
Vegan · 10 minutes active preparation · 10 minutes total · meal
Method range: 1–4 servings.
Contains: gluten, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1510 kJ
- Protein
- 13.7 g
- Carbs
- 43.2 g
- Fat
- 11.0 g
- Iron
- 3.6 mg
- Calcium
- 70.0 mg
- Folate
- 390.9 µg
- Vitamin C
- 8.4 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Wholemeal wraps130 g
- butter beans, canned, drained200 g
- avocado100 g
- carrot, grated100 g
- cos lettuce50 g
- lemon juice15 g
Method
- Mash the drained butter beans, avocado and lemon juice together in a bowl.
- Grate the carrot and shred the cos lettuce.
- Spread the bean mixture over the wholemeal wraps, add the carrot and lettuce and roll up tightly.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1510 kJ | — | |
| 13.7 g | — | |
| 11.0 g | — | |
| 14.5 g | 58%AI | |
| 43.2 g | — | |
| 70 mg | 7%RDI | |
| 34 µg | 23%RDI | |
| 3.6 mg | 20%RDI | |
| 0.07 µg | 3%RDI | |
| 391 µg | 98%RDI | |
| 8.4 mg | 19%RDI |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings.
MorselMetrics October 2026 original recipes · Original MorselMetrics recipe text; nutrient data retain their source terms
Independently composed for MorselMetrics, October 2026. Editorially reviewed; not kitchen-tested. AFCD and selected validated AUSNUT nutrient records retain FSANZ attribution and source terms.
Calculation assumptions & recipe adaptations
Original October 2026 recipe copy supplied by the owner.
Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Missing nutrients are not treated as zero. All measured added oil is counted. Generic and historical formulation data can differ from the product used.
- Wholemeal wraps: Weighed edible quantity for the whole two-serving recipe.
- butter beans, canned, drained: Weighed edible quantity for the whole two-serving recipe.
- avocado: Weighed edible quantity for the whole two-serving recipe.
- carrot, grated: Weighed edible quantity for the whole two-serving recipe.
- cos lettuce: Weighed edible quantity for the whole two-serving recipe.
- lemon juice: Weighed edible quantity for the whole two-serving recipe.
AFCD attribution, data & methods
Food matches used for nutrition
- Wholemeal wraps: Bread, flat wrap or tortilla, wholemeal, commercial
- butter beans, canned, drained: Bean, lima or butter, canned, drained
- avocado: Avocado, hass, raw
- carrot, grated: Carrot, mature, peeled, fresh, raw
- cos lettuce: Lettuce, cos, raw
- lemon juice: Juice, lemon