A delicious mix of moist softness and crunch makes these portable pockets ideal to pack for lunch.
Ingredients
- 14 oz (400 g ) can of cannellini beans, drained and rinsed (reserve 2 tbsp of the liquid)
- 2 large garlic cloves, crushed
- 2 heaping tbsp finely chopped flat-leaf parsley leaves
- 1 tbsp olive oil
- ¼ tsp salt
- freshly ground black pepper
- 2 tbsp lemon juice
- 4 whole wheat pita breads
- 1 large carrot, coarsely grated
- 1¾ oz (50 g) alfalfa shoots or other shoots
How to Make It
- To make the bean purée, put the beans, garlic, parsley, olive oil, salt, pepper, lemon juice, and 1 tablespoon of the bean liquid into a food processor and process to a rough paste. If it is too thick, add another tablespoon of the liquid (but remember this needs to be a thick paste to hold up well in the pita bread).
- Cut each pita in half and open to make eight small pockets. Spread a layer of bean purée on both inside faces of the pockets.
- Sprinkle a little carrot and alfalfa into each. Serve layered on top of each other with the stuffing showing, or pack into a container for transportation.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 287 kcal Calories from Fat: 45 kcal |
|
% Daily Value*
|
| Total Fat 5 g 14% |
Saturated Fat 0.7 g 4% |
Trans Fat 0.0 g |
carbohydrates 45 g 35% |
Dietary Fiber 12 g 32% |
Sugars 6.5 g 7% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |