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Recipe: Purple Bean Power Wraps

Purple Bean Wrap

The best time to buy cabbage in Georgia is December through March. It’s high in vitamin C, low in calories and is free of fat and cholesterol. Beware—cabbage begins to rapidly lose its vitamin C one it’s been cut.

In Georgia, cabbages are primarily grown in the Moultrie area. There are many types of cabbage—green, red and savoy. This recipe calls for purple cabbage.

Makes six wraps.

Ingredients

  • 1 teaspoon lemon zest (make zest from juiced lemon)
  • 2 Tablespoons fresh lemon, juiced
  • 2 cups canned, low-sodium great northern beans, drained and rinsed
  • 1/2 cup fresh avocado, peeled, pitted and puréed
  • 1 Tablespoon fresh garlic, minced
  • 2 1/4 teaspoon extra virgin olive oil
  • 1/3 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1 1/2 cups fresh purple cabbage, finely shredded
  • 6 whole wheat, 10-inch tortillas
  • 3 cups fresh romaine lettuce, shredded

Directions

  1. Grate lemon rind on hand-held grater or citrus zester to make zest. Juice lemons. Set aside.
  2. Purée beans in a food processor or a blender until smooth. Put into a large mixing bowl and set aside.
  3. Purée avocado, lemon juice, lemon zest, garlic, olive oil, chili powder and salt until smooth. Mix into puréed beans. Add shredded cabbage. Mix well.
  4. You may cover and refrigerate at 40 degrees for no more than two hours to avoid browning of avocado.
  5. For each wrap, place 1/3 cup of bean filling on the bottom half of tortilla. Top with 1/2 cup of lettuce. Roll in the form of a burrito. Cut diagonally. Serve immediately.

Nutrition Information per serving—One wrap per serving

  • Calories: 274
  • Carbohydrates: 38 g
  • Protein: 8 g
  • Total Fat: 10 g
  • Saturated Fat: <1 g
  • Cholesterol: 0 mg
  • Sodium: 424 mg
  • Fiber: 8 g

—Recipe from “Recipes for Healthy Kids Cookbook for Homes,” www.fns.usda.gov