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White kidney beans, also known as cannellini beans, are a staple of the Mediterranean diet and well known for their creamy texture and sweet taste. Besides these claims to fame, they are exceptionally nutritious. Here they're teamed with garlic, lemon and spicy arugula, a combination that makes for a mouth-watering wrap high in fibre and vitamin K.
|1-19 oz / 540 ml can||white kidney beans, drained and rinsed well|
|1 tbsp / 15 ml||olive oil|
|2 tbsp / 25 ml||freshly squeezed lemon juice|
|2 tbsp / 25 ml||chopped chives|
|1||clove garlic, crushed|
|freshly ground pepper, to taste|
|4||7-inch whole grain tortillas|
|2 cups / 500 ml||loosely packed arugula, washed and rinsed|
|1 cup / 250 ml||sliced tomato (about 1 medium tomato)|
In a small mixing bowl, combine kidney beans, olive oil, lemon juice, chives, garlic and pepper. Using the back of a fork mash ingredients together until beans are smooth. Alternatively use a food processor to puree ingredients until smooth.
Arrange wraps on a clean work surface. Evenly spread bean mixture on the top third of each wrap. Evenly divide the arugula and tomato among the wraps.
To wrap tortillas, gently fold the bottom of the wrap over the filling, then fold one side up over the filling and roll tightly. Serve immediately.
Per wrap: 237 calories, 12 g pro, 6 g total fat (1 g saturated fat), 37 g carbohydrate, 7 g fibre, 0 mg cholesterol, 574 mg sodium
Thanks to garlic's unique sulphur-containing compounds, scientists are praising garlic's potential to help guard against certain cancers, heart disease, arthritis, even type 2 diabetes. Garlic is not only good for you, it tastes great too. Garlic enhances the flavor of stir-fries, pasta sauces, soups, dips, spreads, salads and marinades. Read on to discover the health benefits garlic has to offer - and the many ways to add this month's featured food to your diet.
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