alive logo

Mung Bean Pâté Wraps


    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.


    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


    Mung Bean Pâté Wraps




    SEE MORE »
    Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    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.