alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Mung Bean Pâté Wraps

    Share

    Mung Bean Pâté Wraps

    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.

    Advertisement

    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

    Advertisement

    Mung Bean Pâté Wraps

    Directions

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.