These protein- and fibre-packed wraps are equally good for workday lunches or a quick dinner on a harried weeknight. The mung bean pâté can be made up to five days ahead of time, and extras can be frozen for future use.
2/3 cup (160 mL) dried whole green mung beans
3/4 cup (180 mL) oil-packed sun-dried tomatoes
1/3 cup (80 mL) walnuts
2 Tbsp (30 mL) water
1 shallot, minced
2 garlic cloves, minced
Juice of 1 lemon
1/4 tsp (1 mL) cayenne
4 large whole grain wraps
1 block (about 200 g) firm tofu, thinly sliced
1 cup (250 mL) thinly sliced roasted red pepper
2 cups (500 mL) baby spinach or other greens of choice
Place mung beans in large bowl, cover with water, and soak for several hours or overnight.
Drain and rinse mung beans. Place them in medium-sized saucepan along with 3 cups (750 mL) water. Bring to a boil, reduce heat, and simmer for 20 minutes, or until very tender. Drain mung beans, rinse, and let cool.
Place mung beans, sun-dried tomatoes, walnuts, water, shallot, garlic, lemon juice, and cayenne in food processor container and blend until smooth, pastelike texture forms. Wipe down sides of container a couple of times throughout.
Spread a generous amount of bean pâté on whole wheat wraps and top with equal amounts of tofu, roasted red pepper, and spinach. Tightly roll up wraps and slice on the bias. Inserting a toothpick will help to keep the rolls together.
Serves 4.
Each serving contains: 455 calories; 21 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 61 g total carbohydrates (4 g sugars, 12 g fibre); 546 mg sodium
source: “Little Green Giants“, alive #366, April 2013
