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Chickpea Radicchio Wraps with Arugula Oil


    Chickpea Radicchio Wraps with Arugula Oil


    These wraps work equally well as nourishment for lunch or dinner. You shouldn’t feel bitter about doing without the flour wraps in favour of radicchio. It’s a swap that saves on calories and adds a healthy dose of vitamin K to help with bone building. If you want to turn this dish into an appetizer, consider spooning the chickpea mixture into endive leaves.

    2 cups (500 mL) cooked or canned chickpeas, drained and rinsed 
    1/3 cup (80 mL) chopped walnuts
    1/4 cup (60 mL) chopped parsley
    3 oz (85 g) diced feta cheese
    1 garlic clove, minced
    1 Tbsp (15 mL) lemon juice
    1/8 tsp (0.5 mL) red pepper flakes
    2 cups (500 mL) arugula
    1/3 cup (80 mL) extra-virgin olive oil or camelina oil
    2 Tbsp (30 mL) white wine vinegar 
    8 large radicchio leaves

    In large bowl, toss together chickpeas, walnuts, parsley, feta, garlic, lemon juice, and red pepper flakes.

    Place arugula, olive oil, vinegar, and 2 Tbsp (30 mL) water in blender container and blend until smooth. Add more water, 1 Tbsp (15 mL) at a time, if needed to help with blending.

    Divide chickpea mixture among radicchio leaves and top with arugula oil.

    Serves 4.

    Each serving contains: 423 calories; 12 g protein; 31 g total fat (7 g sat. fat, 0 g trans fat); 27 g total carbohydrates (6 g sugars, 5 g fibre); 252 mg sodiumthe tongue.

    source: "5 Flavour Surprises", alive #380, June 2014


    Chickpea Radicchio Wraps with Arugula Oil




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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.