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).
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