As one of the highest-fibre, lowest-fat foods available, white pea beans, also known as navy beans, play a key role in good health. The combination of beans and grains in this recipe turns them into a complete protein, resulting in an ideal alternative to meat. They provide an excellent source of folate, and a good source of vitamin C, iron, and magnesium.
Prep: 20 minutes Total: 25 minutes
- Combine all ingredients except pitas, spinach and tzatziki in a bowl (may be made several hours in advance).
- Place spinach leaves on top of flat pita. Spoon filling in the middle.
- Roll up sides of pita with bottom of pita smaller than the top. For easy handling wrap bottom of pita with wax paper.
- Serve with tzatziki sauce on the side if desired.
|Cooked white pea beans
Diced seeded tomatoes
Diced sweet green pepper
|1 ½ cups
1 ½ cups
|Crumbled feta cheese (reduced fat)||½ cup||125 mL|
|Diced red onion||1/3 cup||75 mL|
|Chopped, pitted black olives||¼ cup||50 mL|
|Red wine vinegar||2 tbsp||30 mL|
|Dried oregano||1 tsp||5 mL|
|Salt and pepper to taste
Whole wheat pitas (5 inch size)
Tzatziki sauce (optional)
Makes 6 servings 1 serving = 1 pita
Adapted from: The Supreme Bean
Prepared By: Jennifer Broxterman, Registered Dietitian & Shannon Smith, BScH Foods & Nutrition student
NutritionRx Email: firstname.lastname@example.org Phone: (519) 520-9549 Website: www.nutritionrx.ca