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, drained1 cup (250 mL) plain yogurt1 medium red pepper, chopped2 small spring onions, finely sliced1 large tomato, chopped1 cup (250 mL) canned kidney beans, drained and rinsed2 garlic cloves, roasted and diced finely1 tsp (5 mL) ground cumin4 small organic whole wheat pita breads4 oz (112 g) soft goat cheese or feta, crumbled1/2 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.
source: "Legume Love", alive #388, February 2015