Lunch Today: Artichoke and White Kidney Bean Wraps

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artichokesI love white kidney beans. Well, I love all beans. Beans are an excellent source of protein, but they also contain protective fiber. One cup of kidney beans provides 11 grams of fiber. Fiber helps eliminate toxins and, more importantly, slows the release of complex carbohydrates, resulting in balanced blood sugar over several hours.

I also love artichokes. Their low-fat, high-fiber content makes them ideal for supporting heart health, as well as prevention of cancer. Artichokes are a nutrient-dense food, featuring 16 essential nutrients including magnesium, potassium, phosphorus, iron and calcium. Aside from its stellar mineral content, the artichoke is a good source of fiber, vitamin C, and folate.

Combine these two foods with a few other ingredients in a whole grain wrap and you have a filling, energy-rich lunch that will help fuel you through the afternoon.

Artichoke and White Kidney Bean Wraps

1 cup dried white kidney beans
2 garlic cloves, chopped
1 tsp fresh thyme
1/2 tsp cumin
1/4 tsp salt
1/4 tsp black pepper
Juice from 1/2 lemon
1/4 cup extra-virgin olive oil
2 cups baby spinach
1/2 cup jarred artichoke hearts, sliced
1/2 cup roasted red pepper, sliced
4 whole grain wraps

Place beans in a large container, cover with water and soak overnight. Drain and rinse beans, place them in a pan with 4 cups of water, and simmer until tender. Drain and let cool.

Using a food processor or blender, blend together beans, garlic, thyme, cumin, salt, pepper, lemon juice and olive oil until smooth.

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.

Photo from here, with thanks.

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February 2023