White Bean Artichoke Wraps
Fibre-rich white beans mashed with chipotle chili in adobo sauce makes a smoky filling for this wrap. The artichokes and roasted red peppers add bright flavour. You can use canned white beans if desired.
1 cup (250 mL) dried navy beans
1 Tbsp (15 mL) canned chipotle pepper in adobo sauce
2 garlic cloves, chopped
1 tsp (5 mL) fresh thyme
1/2 tsp (2 mL) cumin
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
Juice from 1/2 lemon
1/4 cup (60 mL) extra-virgin olive oil
2 cups (500 mL) baby spinach
1/2 cup (125 mL) jarred artichoke hearts, sliced
1/2 cup (125 mL) roasted red pepper, sliced
4 - 100% whole grain wraps
Place navy beans in large container; cover with water and soak overnight. Drain and rinse beans; place them in saucepan along with 4 cups (1 L) water and simmer until tender. Drain and let cool.
Using food processor, blend together beans, chipotle pepper, garlic, thyme, cumin, salt, pepper, lemon juice, and olive oil until smooth.
To assemble wraps, spread bean mixture onto each wrap and top with baby spinach, artichokes, and roasted red pepper. Roll up and cut wraps in half to serve.
Serves 4.
Each serving contains: 520 calories; 18 g protein; 21 g total fat (4 g sat. fat, 0 g trans fat); 67 g carbohydrates; 19 g fibre; 677 mg sodium
source: "The Humble Sandwich", alive #347, September 2011
White Bean Artichoke Wraps
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
Tempeh and Mango Curry
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.