Bean Wrap

Bean Wrap

Have a bean wrap for lunch to boost your protein and fibre intake. Add any beans and toppings of your choice, for additional flavour you can add low-fat, low-sodium ranch or mayo or salad dressing. Be careful of sodium, if using canned beans make sure your rinse well and drain before use. Make sure to check the nutrition facts panel (on the right) for detailed nutrition information, the daily value numbers in red indicates that the recipe has high amounts of nutrient that you need to be cautious of (fat, sodium or cholesterol) and the green indicates that this recipe has a healthy amount of the ingredients you need. Use the table to keep track of your daily intake of calories, nutrients and vitamins and ensure you check the serving size on the panel to control your portions.

 

Ingredients:

1                         Pita, whole-wheat

1 cup                  Kidney beans, boiled

1 medium          Onion

1/2 cup             Tomatoes

1/2 cup             Cucumber pickles

1 tsp                  Canola oil

 

Servings: 2

 

Directions:

  1. Saute` onions in the canola oil for 2 minutes
  2. Add red kidney beans and cook for another 5 minutes, stirring occasionally
  3. Assemble the wrap, spread the beans mixture onto a wrap and top with tomatoes, cucumber pickles, and other vegetables of your choice. Roll up.
  4. Warm the wrap in the microwave for 1 min or in the oven for 2 min. cut the wrap in half to serve

You can also add quinoa, avocado (as in the featured picture) or other ingredients of your choice.

 

 

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