jan wolff: wraps

[Guest guest]

* Exported from MasterCook *

 

Chickpea and Sweet Potato Wraps

 

Recipe By :Jan Wolff, Food Writer, New Jersey

Serving Size : 4 Preparation Time :0:00

Categories : Sandwiches

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon light olive or canola oil

1 medium onion -- chopped

2 cloves garlic -- minced

1/2 cup chopped red bell pepper

1 tablespoon curry powder

1 teaspoon ground cumin

1/2 teaspoon herbamare seasoning (in natural food stores) or salt

1 cup water

2 medium sweet potatoes -- peeled and cut into small dice

15 ounces canned chickpeas (garbanzo beans) -- rinsed

4 large whole wheat tortillas or flavored wraps

1 1/2 cups thinly shredded red cabbage

 

In a large skillet, heat oil over medium heat. Add onion, garlic, and red

pepper. Sauté 2 to 3 minutes. Stir in curry powder, cumin, and herbamare or

salt. Cook another 2 minutes. Add water and sweet potatoes. Cover and cook for

about 10 minutes, or until potatoes are tender. Add drained chickpeas. Cover and

cook 5 more minutes.

 

To assemble, spoon 1/3 cup of chickpea mixture across center of each tortilla.

Top with shredded cabbage. Roll tortillas around filling and cabbage. Serve warm

or cold.

 

Servings: 4 or 8

 

VARIATION: This filling is also good in taco shells.

 

Source:

" North Jersey Com August 28, 2002 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 538 Calories; 12g Fat (19.7% calories

from fat); 18g Protein; 92g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol;

541mg Sodium. Exchanges: 5 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 2

Fat; 0 Other Carbohydrates.

 

NOTES : Here's a recipe for the summer-to-fall transition. It's soft and

comforting, but the shredded cabbage gives it a fresh, summery crunch. This is a

good one to try whether you're packing a picnic or a nutritious lunch for the

kids to take to school.

 

 

Nutr. Assoc. : 986 0 0 0 0 0 4873 0 0 0 901521 4920

 

..

=^..^= PatH (Pat Hanneman)

NEWs! Karen's cookbook covers are back!

find link here: http://home.earthlink.net/~kitpath/

[Guest guest]

uuuummmmm.. YUM!!!!

 

 

kitpath [kitpath]

Wednesday, August 28, 2002 6:11 PM

Veg-Recipes

jan wolff: wraps

 

 

 

* Exported from MasterCook *

 

Chickpea and Sweet Potato Wraps

 

Recipe By :Jan Wolff, Food Writer, New Jersey

Serving Size : 4 Preparation Time :0:00

Categories : Sandwiches

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon light olive or canola oil

1 medium onion -- chopped

2 cloves garlic -- minced

1/2 cup chopped red bell pepper

1 tablespoon curry powder

1 teaspoon ground cumin

1/2 teaspoon herbamare seasoning (in natural food stores) or salt

1 cup water

2 medium sweet potatoes -- peeled and cut into small dice

15 ounces canned chickpeas (garbanzo beans) -- rinsed

4 large whole wheat tortillas or flavored wraps

1 1/2 cups thinly shredded red cabbage

 

In a large skillet, heat oil over medium heat. Add onion, garlic, and red

pepper. Sauté 2 to 3 minutes. Stir in curry powder, cumin, and herbamare or

salt. Cook another 2 minutes. Add water and sweet potatoes. Cover and cook

for about 10 minutes, or until potatoes are tender. Add drained chickpeas.

Cover and cook 5 more minutes.

 

To assemble, spoon 1/3 cup of chickpea mixture across center of each

tortilla. Top with shredded cabbage. Roll tortillas around filling and

cabbage. Serve warm or cold.

 

Servings: 4 or 8

 

VARIATION: This filling is also good in taco shells.

 

Source:

" North Jersey Com August 28, 2002 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 538 Calories; 12g Fat (19.7% calories

from fat); 18g Protein; 92g Carbohydrate; 10g Dietary Fiber; 0mg

Cholesterol; 541mg Sodium. Exchanges: 5 1/2 Grain(Starch); 1/2 Lean Meat; 1

Vegetable; 2 Fat; 0 Other Carbohydrates.

 

NOTES : Here's a recipe for the summer-to-fall transition. It's soft and

comforting, but the shredded cabbage gives it a fresh, summery crunch. This

is a good one to try whether you're packing a picnic or a nutritious lunch

for the kids to take to school.

 

 

Nutr. Assoc. : 986 0 0 0 0 0 4873 0 0 0 901521 4920

 

..

=^..^= PatH (Pat Hanneman)

NEWs! Karen's cookbook covers are back!

find link here: http://home.earthlink.net/~kitpath/

 

 

 

 

 

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