Food, Recipes

Healthy Lunch: Broccoli White Bean Lettuce Wraps


Healthy Lunch: Broccoli White Bean Lettuce Wraps

When I am creating a new recipe, simplicity and versatility are two major things I keep in mind. Keeping food preparation accessible to a wide audience is important to me. Bean salads are one of my favorite things to make, and they serve as a go-to for me when I’m short on time. They can be customized to your personal tastes and are a great way to use up any extra veggies you have. White beans are a good choice because they’re rich in antioxidants, fiber, and plant protein; moreover, they’re also associated with improved cognitivate ability thanks to the amount of vitamin B1 (thiamin) they contain.

This broccoli and white bean mixture made a great filling for lettuce wraps, but it would also be great with crackers or as a sandwich. It is a flavorful lunch that would make for a great picnic and is kid friendly, too!

Broccoli White Bean Lettuce Wraps


Prep Time: 10 minutes
Cook time:
Total time: 10 minutes
Yield: 5 wraps
  • 1 can white beans
  • 1 cup broccoli florets
  • 5 leaves of romaine hearts
  • 1 small tomato
  • 1/4 cup tahini
  • 1/2 tablespoon garlic powder
  • 1/2 lemon, juiced
  • to taste sea salt & pepper


1. Drain and rinse the beans. Add into a bowl and mash with the back of a wooden spoon.

2. Add the broccoli florets, tahini, garlic, salt and pepper; mix well.

3. Assemble the wraps by placing a few slices of tomato and some bean mixture into each one. You can create a simple wrap or try rolling the lettuce like a burrito.

Also by Kathryn: Lemony Shaved Asparagus

Related: Vegan Lentil Sloppy Joes (Video)

Vegan & Gluten-Free Breadless Eggplant Sandwich

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Photo: Kathryn Farrugia

Kathryn Farrugia

Kathryn Farrugia

Blogger at ZeNutrition
Kathryn is a vegan cook and nutrition consultant based in Los Angeles. She uses yoga in the park, runs by the beach and hikes through the mountains to connect and inspire creativity that she brings to her dishes. She is determined to make the world a healthier and happier place one meal at a time. Read more at ZENutrition or follow her on Twitter and Instagram.
Kathryn Farrugia


Promoting health through a #plantbased diet, active lifestyle, and positive thinking
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