Salmon-Bean Stuffed Pita Pockets
These scrumptious pita pockets provide 76 percent of the recommended dietary allowance (RDA) for vitamin C and half of our daily requirements for calcium. Incorporating these tasty sandwich alternatives into your meal plan will do your body good.
1 - 5 oz (140 g) can sockeye salmon, drained
1 cup (250 mL) plain yogurt
1 medium red pepper, chopped
2 small spring onions, finely sliced
1 large tomato, chopped
1 cup (250 mL) canned kidney beans, drained and rinsed
2 garlic cloves, roasted and diced finely
1 tsp (5 mL) ground cumin
4 small organic whole wheat pita breads
4 oz (112 g) soft goat cheese or feta, crumbled
1/2 cup (125 mL) alfalfa sprouts or pea shoots, for garnish
In large bowl, flake canned salmon with a fork. Add yogurt, chopped vegetables, beans, garlic, and cumin. (Note: an extra 1/2 tsp (2 mL) ground cumin can be added if you prefer it extra spicy.)
Slice pita bread in half to form “pockets.” Fill pita pockets with salmon mixture. Top with crumbled cheese and alfalfa sprouts or pea shoots.
Serves 4.
Each serving contains: 409 calories, 35 g protein; 15 g total fat (6 g sat. fat, 0 g trans fat); 35 g total carbohydrates; (7 g sugars, 7 g fibre); 370 mg sodium
Dry red kidney beans
Lectins are plant proteins found in many fruits and vegetables at low levels. They also occur in varying levels in legumes, but the consumption of undercooked dry red kidney beans poses a special health concern. Within several hours, unpleasant digestive issues can arise, including abdominal pain, nausea, vomiting, and diarrhea.
To prevent these unwelcome side effects, be sure to soak dry red kidney beans thoroughly.
- Soak beans in 2 to 3 times the volume of water to the amount of beans for at least 5 hours.
- Discard the soaking water.
- Boil beans vigorously for at least 10 minutes.
- Never cook dry red kidney beans in a slow cooker or Crock-Pot as their temperatures aren’t hot enough to destroy lectins.
source: "Legume Love", alive #388, February 2015
Salmon-Bean Stuffed Pita Pockets
Directions
READ THIS NEXT
SEE MORE »
Lentil Shepherd’s Pie
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Roasted Cauliflower with Pecan Date Crumble
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
Creamy White Bean Pasta
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
Vegan Queso Dip
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.