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Food | Recipes

Healthy Lunch: Broccoli White Bean Lettuce Wraps

When I am creating a new recipe, simplicity and versatility are two major things I keep in mind. Keeping food preparation accessible to a wide audience is important to me. Bean salads are one of my favorite things to make, and they serve as a go-to for me when I'm short on time. They can be customized to your personal tastes and are a great way to use up any extra veggies you have. White beans are a good choice because they're rich in antioxidants, fiber, and plant protein; moreover, they're also associated with improved cognitivate ability thanks to the amount of vitamin B1 (thiamin) they contain.
This broccoli and white bean mixture made a great filling for lettuce wraps, but it would also be great with crackers or as a sandwich. It is a flavorful lunch that would make for a great picnic and is kid friendly, too!

Healthy Lunch: Broccoli White Bean Lettuce Wraps


Recipe Type: Allergen Free Sandwiches
YIELDS5 wraps
PREP TIME
COOK TIME
TOTAL TIME
herb graphic for recipe card
  • 1 can white beans
  • 1 cup broccoli florets
  • 5 leaves of romaine hearts
  • 1 small tomato
  • 1/4 cup tahini
  • 1/2 tablespoon garlic powder
  • 1/2 lemon, juiced
  • to taste sea salt & pepper
tomato graphic for recipe card

Directions

1. Drain and rinse the beans. Add into a bowl and mash with the back of a wooden spoon.
2. Add the broccoli florets, tahini, garlic, salt and pepper; mix well.
3. Assemble the wraps by placing a few slices of tomato and some bean mixture into each one. You can create a simple wrap or try rolling the lettuce like a burrito.

Also by Kathryn: Lemony Shaved Asparagus

Related: Vegan Lentil Sloppy Joes (Video)

Vegan & Gluten-Free Breadless Eggplant Sandwich

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Photo: Kathryn Farrugia

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