roti rumali

SADPP’s Famous Triple-Bean and Veggie Wrap
Ingredients (Serves 4-6 people)
Ingredients
½ cup chickpeas canned or pre cooked
½ cup red kidney beans, canned or pre cooked
½ cup black-eye beans or black beans, canned or pre cooked
½ cup grated carrot
½ medium cucumber-chopped or thinly sliced
1 cup bell pepper (red, green, and yellow)
A few leaves of romaine lettuce
Few sprigs cilantro-chopped
1/4 cup olive oil
3 tablespoons lemon juice
1 teaspoon curry powder & 1teaspoon cumin powder each
2 Whole wheat chapatti
2-3 tsp hummus
Preparation
Preparation
Tips
1. When using canned beans, make sure you drain the liquid and
wash the beans to get rid of the excess sodium. Alternatively use
dry beans, soak them overnight in cold water, and cook until soft
but not mushy.
2. Mix all three beans and all the vegetables.
3. Add lemon juice, olive oil, curry powder, cumin powder.
4. Cut whole wheat roti/chapatti in half and open each half carefully
to create cone shape.
5. Apply hummus inside and fill above mixture into the cone.
Tips
1. Baked beans wonderful way to add protein and fibre in your
health routine.
2. Home cooked baked beans are a perfect way to use up leftovers for lunch. Look for a variety of canned baked beans in
stores with less sodium.
To learn about other recipes or to learn more about this program:
http://www.fhc-chc.com/diabetes/prevention
SADPP’s Famous Triple-Bean and Veggie Wrap
Benefits
1
High in Nutrients and low in calories
2
High in protein and low in fat (Beans and hummus )
3
Good sources of fibre , vitamins and minerals
(Beans , vegetables and whole wheat rumali roti)
4
Low in sodium
5
Olive oil- Healthy fat
6
Healthy South Asian spices and herbs
7
You can eat this any time during the day.
(Ex: Lunch, snack and dinner)
8
Recipe is made with everyday low-cost ingredients!
9
Three food group can be found in this recipe! Fruits and
Vegetables, Grain products and Meat and Alternatives.
To learn about other recipes or to learn more about this program:
http://www.fhc-chc.com/diabetes/prevention