Artichoke and Kidney Bean Wrap

Paula Gallagher on
Ingredients for Artichoke Kidney Bean Wraps.

Did you know that artichokes have 2 peak seasons? The first is from March to June, and then again from September to October – so this is a great time to add these interesting vegetables to your meals. Artichokes are a nutrient-dense food, containing 16 essential nutrients, including magnesium, potassium, phosphorus, iron and calcium. Aside from its varied mineral content, the artichoke is a good source of fiber, vitamin C, and folate.

Preparing artichokes can take some time, depending on how you plan to use them. Luckily they are readily available in jars, which I prefer to use. You still get all the nutritional benefits plus it can help make meals quick and easy especially when combined with another nutritional powerhouse, the kidney bean.

I love white kidney beans. Beans are an excellent source of protein, but they also contain protective fiber. One cup of kidney beans provides 11 grams of fiber. Fiber helps eliminate toxins and, more importantly, slows the release of complex carbohydrates, resulting in balanced blood sugar over several hours. I also love artichokes.

Combine these two foods with a few other ingredients in a whole grain wrap and you have a filling, energy-rich lunch that will help fuel you through the afternoon.

Artichoke and White Kidney Bean Wraps

  • 1 cup dried white kidney beans
  • 2 garlic cloves, chopped
  • 1 tsp fresh thyme
  • 1/2 tsp cumin
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • Juice from 1/2 lemon
  • 1/4 cup extra-virgin olive oil
  • 2 cups baby spinach
  • 1/2 cup jarred artichoke hearts, sliced
  • 1/2 cup roasted red pepper, sliced
  • 4 whole grain wraps

Place beans in a large container, cover with water and soak overnight. Drain and rinse beans, place them in a pan with 4 cups of water, and simmer until tender. Drain and let cool. Using a food processor or blender, blend together beans, garlic, thyme, cumin, salt, pepper, lemon juice and olive oil until smooth. Spread bean mixture onto each wrap and top with baby spinach, artichokes, and roasted red pepper. Roll up and cut wraps in half to serve. Enjoy!

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