These wraps have aduki beans, which are a small, reddish-brown bean that are one of the fastest-cooking and most easily digested of the beans! Beans are generally low in fat and high in protein, and are a much more affordable source of protein than meat.
Sprouts are one of the most nutrient dense foods, and this is a delicious way to eat a large portion of them.
Aduki Bean Wraps Recipe
Prep time:
Cook Time:
Time from start to eating:
Makes enough for 6 wraps
{jumi [files/includes/youtube.php] [vn7Gjc-lik4]}
Ingredients
- 1 can aduki beans (or 1/2 cup dried, fully cooked)
- ½ cup vinaigrette dressing
- 1 handful flat leaf parsley, chopped
- ½ large sweet onion, sliced
- 2 large roma tomatoes, chopped
- 1 field cucumber, sliced with skin
- 1 cup sprouts
- 6 sprouted flour wraps
Directions
- Rinse the canned beans before using them. If you’re using dried beans, here are instructions: How To Cook Dried Beans.
- To make a vinaigrette for marinating the beans, use a base of 1 part oil (this will not be cooked, so any unrefined oil is fine) to 3 parts liquid. The 3 parts liquid can be made up of any combination, but acidic liquids are ideal for helping to break down the protein of the beans. ¼ cup olive oil, ½ cup balsamic vinegar and ¼ cup lemon juice is one of my favorite combinations, and you can add any herbs or spices you like. Add salt to this marinade if you are making it yourself. If you are using purchased vinaigrette, make sure that there is salt in the ingredients. If not, add some! Beans need some salt since they are not cooked with any.
- Put the cooked beans in a small bowl, with enough of the marinade to cover. There will be leftover dressing, and it will be fantastic drizzled over the vegetables in the wrap. Chop the parsley and stir it into the beans. Leave this to marinate, and it will only get better the longer you leave it. If you have time to cook the beans in the morning and leave them to marinate in the fridge, they will be chock full of vinaigrette goodness by dinner time.
- When you are ready for dinner, heat a small pan on medium. Add a teaspoon of olive oil and sauté the onions briefly, just to soften their flavor. If you like them raw, you can skip this step.
- Heat the wraps in a toaster oven on low, or a full-size oven, or heat briefly in the pan you used for the onions. Fold one end in, roll and enjoy!
0 Comments
