Zesty Asparagus & Avocado Fusion Wraps
Experience a burst of flavors in every bite with these Zesty Asparagus & Avocado Fusion Wraps! This delightful recipe combines the crispy freshness of asparagus with the creamy richness of ripe avocado, all wrapped in whole wheat tortillas. With heart-healthy monounsaturated fats from avocados and the robust flavor of cilantro, these wraps are not just nutritious but also incredibly satisfying. They can be an ideal lunch option or a healthy snack when you're on the go. Packed with potassium and dietary fiber, these wraps will leave you feeling energized and guilt-free, making them a fantastic addition to your meal rotation!
3
Servings
N/A
Calories
9
Ingredients
Ingredients
Asparagus
24 (Trimmed)
Ripe Avocado
1 (Pitted and peeled)
Lime Juice
1 tablespoon (Freshly squeezed)
Garlic Clove
1 (Minced)
Long-Grain Brown Rice
1 1/2 cups (Cooked and cooled)
Plain Nonfat Yogurt
3 tablespoons (Regular or Greek)
Whole Wheat Tortillas
3 (10 inch) (Softened)
Cilantro Leaf
1/3 cup (Fresh, roughly chopped)
Red Onions
2 tablespoons (Chopped)
Instructions
1
1. Start by bringing 2 inches of water to a boil in a medium saucepan over high heat. Place the trimmed asparagus in a steamer basket, cover, and steam until just tender, about 6-8 minutes. Once done, remove the asparagus and immediately rinse it under cold water to stop the cooking process. Drain thoroughly to ensure there’s no excess moisture.
2
2. In a small bowl, mash the ripe avocado together with lime juice and minced garlic until you achieve a coarse puree. Set aside.
3
3. In another small bowl, combine the cooled brown rice with the plain nonfat yogurt, mixing well until they're evenly blended. This adds creaminess and flavor to the filling.
4
4. Preheat a large frying pan over medium heat without any oil. Warm each tortilla in the dry pan for about 20 seconds on each side, or until softened. This will make them easier to roll and fold.
5
5. Once the tortillas are warm, lay them flat on a clean work surface. Evenly spread the avocado mixture across each tortilla, followed by dollops of the rice mixture, then top with the steamed asparagus, chopped cilantro, and red onions.
6
6. To wrap, fold the sides of each tortilla over the filling, then roll it up from the bottom to close. For make-ahead convenience, you can cover the wraps with plastic wrap and refrigerate them for up to 1 hour; return to room temperature before serving.
7
7. Finally, slice each wrap in half crosswise and serve immediately for a vibrant and delicious meal!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Zesty Asparagus & Avocado Fusion Wraps?
They are nutritious wraps that combine the crispy freshness of asparagus with the creamy richness of ripe avocado inside whole wheat tortillas.
How many servings does this recipe make?
This recipe is designed to make 3 servings.
How long should I steam the asparagus?
Steam the trimmed asparagus in a steamer basket for about 6 to 8 minutes until just tender.
What type of tortillas are used in this recipe?
The recipe calls for three 10-inch whole wheat tortillas.
Why should I rinse the asparagus under cold water?
Rinsing the asparagus under cold water immediately after steaming stops the cooking process and helps maintain its texture.
Can I make these wraps ahead of time?
Yes, you can prepare the wraps up to 1 hour in advance, cover them with plastic wrap, and refrigerate them.
What ingredients are in the avocado mixture?
The avocado mixture consists of one ripe avocado mashed with one tablespoon of lime juice and one minced garlic clove.
How is the rice filling prepared?
Combine 1.5 cups of cooled brown rice with 3 tablespoons of plain nonfat yogurt until evenly blended.
Do I need oil to warm the tortillas?
No, you should warm each tortilla in a dry large frying pan over medium heat for about 20 seconds per side.
What is the benefit of using avocado in these wraps?
Avocados provide heart-healthy monounsaturated fats, potassium, and dietary fiber.
Is this recipe suitable for a vegan diet?
The recipe contains nonfat yogurt; to make it vegan, you would need to substitute the yogurt with a plant-based alternative.
What kind of rice is recommended?
The recipe specifies using long-grain brown rice that has been cooked and cooled.
How do I assemble the wraps?
Spread the avocado mixture on the tortilla, add dollops of the rice mixture, and top with asparagus, cilantro, and red onions.
How should the wraps be folded?
Fold the sides of the tortilla over the filling, then roll it up tightly from the bottom.
How much lime juice is used?
The recipe requires one tablespoon of freshly squeezed lime juice.
What herbs are used for seasoning?
Fresh, roughly chopped cilantro leaves are used to add robust flavor.
Can I use Greek yogurt?
Yes, the recipe allows for either regular or Greek plain nonfat yogurt.
How many asparagus spears are needed?
The recipe calls for 24 trimmed asparagus spears.
Should the wraps be served hot or cold?
They can be served immediately after assembly or at room temperature if they have been refrigerated.
What are the nutritional benefits of these wraps?
They are high in potassium and dietary fiber, and contain heart-healthy monounsaturated fats.
What is the best way to serve the wraps?
Slice each wrap in half crosswise and serve immediately for a vibrant meal.
Is there any garlic in the recipe?
Yes, it includes one minced garlic clove mixed into the avocado puree.
What is the preparation for the red onions?
The recipe requires 2 tablespoons of chopped red onions.
How much cilantro is needed?
You will need 1/3 cup of roughly chopped fresh cilantro leaves.
Can I use white rice instead of brown rice?
While brown rice is recommended for nutrition, you could substitute white rice if preferred.
How do I ensure the tortillas are easy to roll?
Warming the tortillas in a pan for 20 seconds per side makes them soft and easier to fold.
Is this recipe good for weight loss?
The wraps are described as nutritious and guilt-free, featuring nonfat yogurt and high-fiber ingredients.
What texture should the avocado mixture have?
The avocado, lime juice, and garlic should be mashed into a coarse puree.
What category does this recipe belong to?
This recipe is categorized as Lunch/Snacks.
How do I store leftovers?
Leftovers should be covered in plastic wrap and stored in the refrigerator, though they are best served within an hour.