LET SCIENCE GUIDE YOUR WAY TO...
By Dr Megan Chircop
Cannellini beans are members of the larger family of legumes, plants used for their edible seeds and pods that boast a high nutrient density. They contain high levels of protein, essential minerals and fiber whilst being low in fat. Cannellini beans are low in calories but due to the high protein and fibre content they keep you satisfied for hours. Also, great for your digestion and thus having a healthy gut. When pureed they make a silky smooth spread, which pairs lovely with the natural sweetness of roasted vegetables in this delicious wrap. Ideal for a work lunch on-the-go!
2 tsp olive oil
200g capsicums, sliced
1 onion, sliced
200g mushrooms, sliced
250g cherry tomatoes, halved
1-2 handfuls of baby spinach or rocket leaves
4 Barley wraps by Goodness Superfoods or BFree gluten-free wrap (100 calories)
Cannellini bean puree
240g white bean, cannellini (drained weight from 400g can)
1 Tbsp white balsamic vinegar
50ml water or vegetable stock
1 garlic clove, crushed or 1 tsp garlic powder (optional)
salt to taste
pepper to taste
1 Preheat oven to 225°C.
2 In a large bowl, toss all vegies (except spinach) in olive oil and season with salt and pepper. Spread them out in a single layer on a baking pan. Roast for about 25 minutes, stirring halfway through.
3 Meanwhile, make cannellini bean puree. Blend all ingredients (only use half of the stock or water) in a food processor until smooth. Adjust seasoning and thickness with extra water if necessary.
4 Smear the bean spread along center line of each wrap, top with a generous amount of roasted vegies, and fresh spinach. Fold in edges of wrap to enclose filling.
Nutrition (per serving): 212 calories, 10.1g protein, 26.1g net carbohydrates, 12.9g fiber, 4.5g total fat.
* Prepare roasted vegies and cannellini bean puree in advance. Store in an airtight container in the fridge for 3-4 days
* Try making the bean puree with a different type of legume, such as butter beans or chickpeas (hummus).
* Try substituting the vinegar for lemon juice and adding different herbs and spices to change up the flavour profile. e.g. chickpeas, lemon juice and a pinch of cumin for a middle eastern twist.
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Welcome. I am Dr Megan Chircop. I am a medical scientist and nutritionist with 20 years in medical research. As such, I have extensive knowledge and a thorough understanding of how the body works. I am able to simplify the science behind the way food fuels the body and mind to provide energy and nutrition needed to achieve optimal health and vitality. I am also a keen sportswoman, and have extensive knowledge of sports nutrition.
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