When I was pregnant with my son, I was constantly in search of healthy and satisfying lunch options that filled me up without making me feel overstuffed. I ran across a recipe for wholewheat rollups with tangy white beans and vegetables and decided to give it a try. Of all the recipes that I consistently used during my pregnancy, this one has truly become a keeper for me. I find myself gravitating back to it every time I am in need of a good punch of fiber in my diet.
The bean spread is a perfect combination of creamy white beans, tangy lemon, crunchy almonds, salt, pepper, and refreshing cilantro. Since I was using the recipe as a single serving for myself, I always had extra spread left over, which made for a nice dip for raw vegetables and tortilla chips. It can be prepared several days in advance and stored, tightly covered, in the refrigerator.
I’ve made a few changes to the recipe over the years that I believe makes for a better tasting and healthier offering. First, I prefer to use raw curly kale as my lettuce component. The kale provides a nice “cup” for the rest of the ingredients to lay in and allows for the tortilla to wrap easier and neater. I have also found that if the white bean spread seems too thick, I add a small of olive oil while blending to make everything smoother and add a little extra richness to the flavor
It may be April, but let’s all try to remember our New Years resolutions to eat healthier and smarter in 2014 Happy eating and enjoy!
- 15 oz can navy beans, drained and rinsed
- Juice of 1 lemon
- 2 tbsp sliced almonds
- 1 cup loosely packed fresh cilantro
- ¾ tsp salt and freshly ground pepper to taste
- 4 wholewheat flour tortillas
- 2 carrots scraped and grated (or matchstick carrots)
- 2 baby cucumbers, peeled lengthwise with a vegetable peeler
- 1 large tomato sliced
- Fire roasted red peppers, cut into strips, to taste
- 4 curly kale leaves, trimmed in length to the size of the tortilla
- Place the beans, lemon juice, almonds, cilantro, and salt in a food processor or blender fitted with a metal blade. Puree the ingredients until smooth. Transfer to a bowl and season with black pepper
- To assemble the rollups, spread out the tortillas on a counter. Spoon 2 heaping tablespoons of the white bean mixture onto the center of each tortilla and spread it out evenly. Place a kale leaf on the rolling edge of the tortilla and top with the grated carrot, cucumber, tomato, and red pepper strips.
- Carefully roll each tortilla into a cigar shape, making sure that all ingredients stay inside the rollup. Serve immediately.
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