Monday, January 5, 2015

Spinach White Bean Wrap

When healthy vegetables and beans are cooked into a delicious filling and wrapped inside a poli, chapati or tortilla you get a wrap. Wraps make great packed lunches and is one of the reason why I love them so much. The variations to the filling are endless. This one is a favorite and tastes amazing even when cold. Cooked white beans are mixed in with spinach and feta cheese. All that is needed is a little salt and pepper and maybe a little onion. The sharp taste of the beans, spinach and feta make this filling tasty even if eaten cold. That is what makes it perfect as packed lunch.


I started making a filling similar to this one when my husband traveled a lot. It was perfect to put together as a quesadilla on a weekday morning. My daughter loved it and it made for a filling packed lunch for the two of us. For some reason when my husband stopped traveling I did not make it so he never knew about it. Then one day my daughter reminded me of it. Back when I first made it my daughter was not fond of feta cheese so I used cheddar and parmesan. Over the years she developed a taste for feta. So I made the filling with feta cheese. My husband watched as I put all the ingredients in the pan wondering how the combination was going to taste and what he would do if it tasted awful. I decided to put him out of his misery and asked him to taste test it. He could not believe how such simple ingredients could be so flavorful.

You will need (for 6 wraps)
1 cup dry navy or cannelloni beans
3 cups spinach, chopped
1/2 onion (optional)
1 tbsp olive oil
1/3 cup feta cheese, crumbled
salt and black pepper to taste
1/2 tsp. cayenne pepper (optional)
6 poli or chapati (you could use store bought tortilla if you wish)

Soak the dry beans overnight and pressure cook the next day. Alternately you could use canned beans. Rinse the canned beans, drain and keep aside. Make the poli or chapati as per the instructions in the link above. Keep aside until needed.

Wash, drain and chop the spinach. Separately, chop the onion. Heat oil in a pan and saute the onion until tender. Add the spinach and let it wilt for a couple of minutes. Coarsely mash the cooked beans and add them to the pan. Add salt and pepper to taste. Add the cayenne pepper. Cook for couple more minutes and turn off the heat. Let the mixture cool.


Heat a griddle pan. Place a prepared poli/tortilla to heat one side. Flip it over and heat the other side. Transfer to a plate and place a sixth of the stuffing in the middle. Spread it around one half leaving an inch on the sides.


Fold the sides in and make a roll.


Place it on the hot griddle pan. After a half minute roll it over. When heated through take off heat. If you want the sides sealed perfectly brush a little oil over the rim. I skip the oil.


The wrap can be eaten hot or cold.


Enjoy!


This is my entry for week one, day two of BM #48 for the theme Rolls and Wraps. Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#48.

14 comments:

  1. Love the filling, spinach and white bean makes an excellent healthy filling.. I want that wrap.

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  2. healthy and delicious filling!!! perfect way to make kids eat leafy veggies!!

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  3. That's a wonderful filling which sounds so delicious.

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  4. So healthy and tasty wrap. I enjoyed your wraps and rolls.

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  5. Very healthy filling. I usually add white beans in soup. Should try them in subzis too

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  6. That is a yummy and filling wrap. My family loves wrap and they are so convenient and versatile. I'm going to try your recipe for my son, but may be with cheddar cheese instead of feta cheese.

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  7. A very tasty filling...Love the wraps

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  8. Such a simple one and filled with nutrients. It is so easy to make wraps for children. lovely recipe!

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  9. Heee loved the intro Varada. as for the wrap its delicious.

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  10. The filling sounds yumm. Love the healthy wraps!

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  11. Wow this is yet another interesting one Varada, loved your series and hope to get inspired with them for my meal..:)

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