Bean and Vegetable Pitas
Bean and Vegetable Pitas
Photography by Yvonne Duivenvoorden
This recipe makes 4 servings
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 |
Ingredients
- 1 cup low-fat plain yogurt
- 1 can (19 oz/540 mL) white kidney beans, drained and rinsed
- 2 tbsp lemon juice
- 2 tbsp vegetable oil
- 1-1/2 tsp ground cumin
- 2 cloves garlic, minced
- 1 onion, sliced
- 1 sweet red pepper, sliced
- 1 zucchini, sliced
- 2 carrots, sliced
- 1 tbsp chili powder
- 1/4 tsp salt
- 2 tbsp fresh parsley, chopped
- 4 whole wheat pita pockets
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.
Source : Canadian Living Magazine: February 2004
Related content
-
-
-
Mushroom Sloppy Joes
Serve these gooey, cheesy sandwiches with tender-crisp steamed broccoli spears on the side.
-
Canadian Cheese and Black-Eyed Pea Supper Wraps
Every week I make this dish. My family loves it. You can use any vegetables you have in the...
