garlicky bean veggie wraps

Name: garlicky bean veggie wraps
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Cuisine: World Cuisine
Ingredients: 2 whole garlic bulbs; − 1 1/2 cups cooked or canned (drained and rinsed) navy beans; − 1 teaspoon olive oil; − 2 teaspoons thyme; − 1 teaspoon lemon zest; − juice of 1/2 lemon; − 1/4 teaspoon salt; 4 large whole-grain sandwich wraps; − 4 cups baby greens or arugula; − 2 medium carrots, julienned; − 1 medium cucumber, cut into matchsticks; − 1 cup sliced roasted red pepper; − 1/2 cup hemp seeds (hemp hearts)

7 steps

Prep:20minCook:35min

Updated at: Thu, 17 Aug 2023 10:36:00 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories473.3 kcal (24%)

Total Fat16.6 g (24%)

Carbs68.1 g (26%)

Sugars5.9 g (7%)

Protein21.1 g (42%)

Sodium971.7 mg (49%)

Fiber13.6 g (49%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2whole garlic bulbs

1 ½ cupscanned navy beans

cooked, drained and rinsed

1 teaspoonolive oil

2 teaspoonsthyme

1 teaspoonlemon zest

0.5juice of lemon

¼ teaspoonsalt

4wholegrain tortilla wraps

large

4 cupsbaby greens

medium, cut into matchsticks

1 cuproasted red pepper

sliced

½ cuphemp seeds

hemp hearts

Instructions

Step 1

Heat the oven to 375°F.

OvenPreheat

Step 2

Slice off about 1/2-inch from the top of the garlic bulbs so most of the cloves are exposed.

Knife

Step 3

Drizzle the tops with olive oil and wrap the bulbs tightly in aluminum foil or parchment paper. Bake them cut side up for 35 minutes or until the cloves are very soft

OvenHeat