Garlic, White Bean and Arugula Wrap

Pizza, Sandwiches and Wraps.
White kidney beans - also known as cannellini beans - are a staple of the Mediterranean diet. Here, they're teamed with garlic, lemon and peppery arugula in a delicious wrap that's high in fibre and vitamin K.

Garlic, White Bean and Arugula Wrap


Quantity Ingredients
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 tortillas on a clean work surface. Evenly spread bean mixture on the top third of each tortilla. 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.

Serves 4.

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

Source: Leslie Beck's Healthy Kitchen