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.
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
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.