Avocado Spinach Wrap

Okay, this Avocado Spinach Wrap recipe has become an absolute staple in our household! It started as a desperate “what’s quick, healthy, and uses up this avocado?” kind of meal, and now it’s a weekly request. My kids, who can be notoriously picky about anything green, actually devour these. I think it’s the creaminess of the avocado paired with the mildness of the spinach, all bundled up in a soft tortilla – it’s just a winner. We’ve tweaked it over time, adding little bits here and there, and this version is, by far, our family’s champion. It’s incredibly versatile, perfect for a speedy lunch, a light dinner, or even sliced into pinwheels for a party appetizer. Plus, it makes me feel like a super parent, getting all those good greens and healthy fats into everyone without a fuss! I’m so excited to share this simple yet incredibly satisfying recipe with you.

Ingredients

• 2 large whole wheat tortillas (or spinach tortillas for extra green power!): The foundation of your wrap, choose large ones for easy rolling.
• 1 large ripe avocado, halved, pitted, and flesh scooped out: The star of the show, providing creaminess and healthy fats. Make sure it’s perfectly ripe – soft to a gentle squeeze.
• 2 cups fresh baby spinach, packed: Provides a powerhouse of nutrients and a lovely fresh, earthy flavor. Baby spinach is tender and doesn’t require cooking.
• 1/4 cup crumbled feta cheese (optional, but recommended!): Adds a salty, tangy kick that complements the avocado beautifully. Goat cheese also works wonderfully.
• 2 tablespoons hummus (your favorite kind – classic, roasted red pepper, or garlic): Acts as a delicious “glue” and adds another layer of flavor and protein.
• 1 tablespoon fresh lemon juice: Brightens the flavors and helps prevent the avocado from browning too quickly.
• 1/4 teaspoon garlic powder: For a subtle hint of savory garlic that elevates the overall taste.
• Salt and freshly ground black pepper to taste: Essential for seasoning and bringing out all the flavors.
• Optional additions for texture and flavor:
  • 1/4 cup shredded carrots: For sweetness and a bit of crunch.
  • 1/4 cup thinly sliced cucumber: For refreshing crispness.
  • 2 tablespoons chopped fresh cilantro or parsley: For an extra burst of freshness.
  • A pinch of red pepper flakes: If you like a little bit of heat.

Instructions

1. Prepare the Avocado Spread:
   • In a medium-sized bowl, add the scooped-out avocado flesh.
   • Pour the fresh lemon juice over the avocado. This not only adds a zesty flavor but is crucial in slowing down the oxidation process that turns avocado brown.
   • Add the garlic powder, salt, and freshly ground black pepper to the bowl.
   • Using a fork, mash the avocado against the sides of the bowl until it reaches your desired consistency. Some people prefer it completely smooth like a paste, while others enjoy a slightly chunkier texture. Don’t over-mash if you like some texture.
   • Taste and adjust seasonings if necessary. You might want a little more salt, pepper, or even a tiny bit more lemon juice.
2. Warm the Tortillas (Optional but Recommended):
   • Warming the tortillas makes them more pliable and easier to roll without tearing.
   • You can warm them one by one in a dry skillet over medium heat for about 15-30 seconds per side, just until they are soft and slightly warmed.
   • Alternatively, wrap the tortillas in a slightly damp paper towel and microwave them for 20-30 seconds. Be careful not to overheat, as they can become tough.
3. Assemble the Wraps:
   • Lay one warmed tortilla flat on a clean work surface or plate.
   • Spread one tablespoon of hummus evenly over the surface of the tortilla, leaving about a 1-inch border around the edges. This border will help prevent the fillings from squeezing out when you roll the wrap.
   • Spoon half of the prepared avocado mixture onto the tortilla, spreading it evenly over the hummus.
   • Arrange one cup of the fresh baby spinach leaves over the avocado layer. The spinach might seem like a lot, but it will compress down as you roll the wrap.
   • If using, sprinkle half of the crumbled feta cheese (or goat cheese) over the spinach.
   • If you’re including any optional additions like shredded carrots, sliced cucumber, fresh herbs, or red pepper flakes, distribute half of them evenly over the feta and spinach.
4. Roll the Wrap Tightly:
   • This is the key to a wrap that holds together well.
   • Fold in the two sides of the tortilla (the left and right edges) by about 1 inch towards the center. This creates a sealed edge and prevents the filling from spilling out of the ends.
   • Starting from the edge closest to you, tightly roll the tortilla upwards, away from you, keeping the fillings tucked in as you go. Use your fingers to keep the roll compact.
   • Once rolled, you can slice the wrap in half diagonally for a more appealing presentation, or leave it whole. If slicing, a serrated knife often works best for a clean cut.
5. Repeat for the Second Wrap:
   • Follow steps 3 and 4 to assemble and roll the second avocado spinach wrap with the remaining ingredients.
6. Serve Immediately:
   • These wraps are best enjoyed fresh, as the avocado is at its prime and the tortilla is soft.

Nutrition Facts

• Servings: 2 wraps
• Calories per serving (approximate, will vary based on tortilla type and optional additions): 350-450 calories
• Healthy Fats (primarily monounsaturated from avocado): Provides sustained energy, supports heart health, and aids in the absorption of fat-soluble vitamins from the spinach.
• Fiber (from whole wheat tortilla, avocado, spinach): Promotes digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness.
• Protein (from hummus, cheese, and tortilla): Essential for muscle repair, immune function, and satiety, helping to keep you full longer.
• Vitamin K (abundant in spinach): Crucial for blood clotting and bone health.
• Folate (found in avocado and spinach): Important for cell growth and development, particularly vital during pregnancy.

Preparation Time

• Total Preparation Time: Approximately 10-15 minutes
• Description: This Avocado Spinach Wrap is the epitome of a quick and easy meal. The majority of the time is spent on minimal chopping (if using optional additions like cucumber or herbs) and mashing the avocado. Assembling the wraps takes just a couple of minutes per wrap. There’s no cooking involved, unless you choose to warm the tortillas, which adds barely a minute. It’s an ideal recipe for those busy weekdays when you need something nutritious and satisfying without spending hours in the kitchen.

How to Serve

These Avocado Spinach Wraps are incredibly versatile and can be served in numerous ways to suit any occasion or preference:

• As a Standalone Light Lunch or Dinner:
  • Perfectly satisfying on its own for a quick, healthy meal.
  • Cut in half diagonally for an attractive presentation.
• Paired with a Side:
  • Soup: A cup of tomato soup, vegetable soup, or a light chicken noodle soup complements the wrap wonderfully.
  • Salad: A small side salad with a vinaigrette dressing adds extra greens and freshness.
  • Fruit: A side of fresh berries, melon slices, or an apple offers a sweet contrast.
  • Chips: Healthy baked pita chips, tortilla chips, or vegetable crisps for an added crunch.
• For Packed Lunches:
  • Wrap tightly in plastic wrap or beeswax wrap to maintain freshness.
  • Consider packing the avocado mixture separately if making well in advance and assembling just before eating to prevent sogginess, although with the lemon juice, it holds up reasonably well for a few hours.
• As Appetizers or Party Food:
  • Slice the rolled wraps into 1-inch thick pinwheels.
  • Arrange them on a platter for an easy and attractive party snack. You might want to secure each pinwheel with a toothpick if they seem loose.
• For Picnics and Outings:
  • They travel well and don’t require refrigeration for short periods, making them ideal for outdoor meals.
  • Ensure they are wrapped securely.
• With a Dipping Sauce:
  • Offer a small bowl of extra hummus, a light ranch dressing, or a yogurt-based dip on the side.
• Breakfast Wrap Variation:
  • Add a scrambled egg or some sliced hard-boiled egg to make it a more substantial breakfast option.

Additional Tips

1. Choose the Right Avocado: The success of this wrap heavily relies on a perfectly ripe avocado. It should yield to gentle pressure. If it’s too hard, it won’t mash well and will lack flavor; if it’s overly soft or has brown spots, it might taste off.
2. Tortilla Choices: Don’t limit yourself to plain whole wheat. Spinach tortillas add a lovely green hue and extra nutrients. Tomato basil tortillas, low-carb tortillas, or even large lettuce leaves (for a gluten-free, low-carb version) can be used.
3. Prevent Sogginess: If making ahead, you can lightly toast the tortilla before assembling. Also, ensure your spinach is patted dry if you’ve washed it. The hummus layer also acts as a slight barrier between the tortilla and the moist avocado.
4. Boost the Protein: For a more filling meal, add grilled chicken strips, shredded rotisserie chicken, canned tuna (drained), chickpeas (lightly mashed or whole), or sliced hard-boiled eggs. Tofu or tempeh strips are great vegan protein options.
5. Cheese Variations: While feta is fantastic, creamy goat cheese, shredded mozzarella, provolone, or even a smear of cream cheese (instead of or with hummus) can offer different flavor profiles.
6. Add Extra Crunch: For more textural contrast, consider adding a sprinkle of toasted sunflower seeds, pumpkin seeds, or chopped walnuts/pecans inside the wrap. Crispy fried onions could also be a decadent addition.
7. Spice it Up: If you enjoy a bit of heat, mix a pinch of cayenne pepper or a dash of your favorite hot sauce into the avocado mash. Sliced jalapeños (fresh or pickled) would also work well.
8. Make-Ahead Components: While the wrap is best assembled fresh, you can prepare components in advance. The avocado mash (with lemon juice) can be made a few hours ahead and stored in an airtight container with plastic wrap pressed directly onto the surface. Vegetables can be chopped and stored. This makes assembly even quicker.

FAQ Section

Q1: Can I make these Avocado Spinach Wraps ahead of time?
A1: While they are best enjoyed fresh, you can make them a few hours ahead. The lemon juice in the avocado mash helps prevent browning. To minimize sogginess, ensure the spinach is dry, and consider packing the avocado mixture separately to assemble just before eating if making them more than 3-4 hours in advance. If packing for lunch, wrap them tightly in plastic wrap or beeswax wrap; they should hold up well until lunchtime.

Q2: How do I keep the avocado from turning brown if I make it ahead?
A2: The lemon juice is key! Ensure you use an adequate amount mixed thoroughly into the avocado. When storing leftover avocado mash, transfer it to an airtight container and press plastic wrap directly onto the surface of the mash, ensuring no air pockets. This minimizes exposure to oxygen, which causes browning.

Q3: Is this recipe gluten-free?
A3: As written with whole wheat tortillas, it is not gluten-free. However, you can easily make it gluten-free by using certified gluten-free tortillas (corn, rice, or special GF blends) or by using large lettuce leaves (like romaine, butter lettuce, or collard greens) as the wrap itself.

Q4: Can I add other vegetables to this wrap?
A4: Absolutely! This recipe is very versatile. Thinly sliced bell peppers (any color), red onion, grated zucchini, sprouts, or chopped tomatoes (deseeded to avoid excess moisture) would all be delicious additions. Just be mindful not to overstuff the wrap, making it difficult to roll.

Q5: Is this Avocado Spinach Wrap vegan?
A5: If you omit the feta cheese (or use a vegan feta alternative) and ensure your hummus and tortilla are vegan (most are, but it’s good to check labels), then yes, this wrap can easily be made vegan. The core ingredients – avocado, spinach, hummus, and tortilla – are plant-based.

Q6: My wraps always fall apart. Any tips for rolling them better?
A6: Warming the tortilla slightly makes it more pliable. Don’t overfill the wrap – less is more for a tight roll. Fold in the sides first (about an inch on each side) before rolling from the bottom up. Roll it as tightly as you can without tearing the tortilla. If it’s still tricky, you can wrap the rolled tortilla in parchment paper or plastic wrap and let it sit for a few minutes to help it hold its shape.

Q7: What kind of hummus works best?
A7: This is largely personal preference! Classic plain hummus is always a great choice. Roasted red pepper hummus adds a lovely sweetness and smokiness. Garlic hummus will amplify the garlic notes. Even flavored hummus like jalapeño or olive tapenade hummus could work if you want to experiment. Choose one with a good, creamy consistency.

Q8: Can I use frozen spinach instead of fresh?
A8: Fresh baby spinach is highly recommended for its tender texture and mild flavor, as it’s used raw. If you must use frozen spinach, you’ll need to thaw it completely and then squeeze out all excess moisture very thoroughly. Excess water will make the wrap very soggy. The texture will also be different – softer and less crisp than fresh. You’ll also use a much smaller quantity of thawed, squeezed spinach compared to fresh.

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