Bean and Vegetable Pitas
Serve with: Spinach and Orange Salad
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 411 |
| pro | 17 g |
| total fat | 10 g |
| sat. fat | 2 g |
| carb | 67 g |
| fibre | 15 g |
| chol | 4 mg |
| sodium | 895 mg |
| % RDI: | - |
| calcium | 17% |
| iron | 34% |
| vit A | 111% |
| vit C | 100% |
| folate | 56% |
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1 cup (250 mL) low-fat plain yogurt
1 can (19 oz/540 mL) white kidney beans, drained and rinsed
2 tbsp (25 mL) lemon juice
2 tbsp (25 mL) vegetable oil
1-1/2 tsp (7 mL) ground cumin
2 cloves garlic, minced
1 onion, sliced
1 sweet red pepper, sliced
1 zucchini, sliced
2 carrots, sliced
1 tbsp (15 mL) chili powder
1/4 tsp (1 mL) salt
2 tbsp (25 mL) chopped fresh parsley
4 whole wheat pitas
Preparation:
Place yogurt in cheesecloth-lined sieve set over bowl; set aside to drain.
In food processor, whirl together beans, lemon juice, 1 tbsp (15 mL) water, 1 tbsp (15 mL) of the oil and 1 tsp (5 mL) of the cumin; stir in garlic. Set aside.
In large nonstick skillet, heat remaining oil over medium heat; fry onion, red pepper, zucchini, carrots, chili powder, salt and remaining cumin until tender, about 5 minutes.
Stir parsley into drained yogurt. Cut top third off each pita. Line bottom of large piece with cut top. Spread bean mixture over 1 inside of each pita; fill with vegetable mixture and yogurt.
Additional Information
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