Sunday, 26 August 2012

Bean Wrap

Last week I was lucky enough to volunteer with Nutrition Australia as part of Seniors Week 2012. The dietitian I was working with was lovely and so full of knowledge. I helped her out by demonstrating some healthy recipes to a big group of over 55 year olds. It was an enriching experience because I was able to help out with answering peoples nutrition queries and I was able to pick up on trending topics within the nutrition industry at the moment. As part of the program at Seniors Week I was able to pick up some delicious healthy recipes that the dietitian provided. So here's the first one... Bean wraps.

Bean Wraps

1 round 13cm wholemeal pocket bread
800g canned red kidney beans, rinsed, drained
1 small red onion, finely chopped
1/4 cup chopped fresh coriander
1/4 tsp ground cumin
1/4 tsp lemon zest
1 egg
oil spray
1 pita wrap or mountain wrap
2 tomatoes sliced
1 cup shredded lettuce
1 avocado, sliced


1. Roughly tear 1 pocket bread into pieces and place in the bowl of a food processor. process until fine breadcrumbs form. Transfer to a medium bowl and set aside.
2. Reserve 400g of the red kidney beans and place the remaining beans in the bowl of the food processor. Process in short bursts, until roughly mashed.
3. Add the mashed beans, onion, coriander, egg and reserved whole beans o the breadcrumbs and stir until well combined.
4. Use damp hands to create patties.
5. heat a large non-stick frying pan over medium heat. Spray with oil if needed.
6. Add the patties and cook, uncovered, for 4 minutes each side or until golden brown and heated through.
7. Serve patty in pocket bread with tomato, lettuce and avocado.

In my picture above I used chickpeas because I didn't have red kidney beans at home. I prefer the red kidney beans to be honest. I think it gives a better texture and flavour. I served the patties with a bit of tzatziki, tomato, lettuce and cucumber. Get creative and add whatever salads you want in there. This recipe tastes awesome with avocado.