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Posts Tagged ‘mustard’

Rice and Bean Salad Over Spring Mix with ParsleyI get a kick out of people who say they simply don’t have time to eat healthy.

My lunch came together in minutes!!! I tossed some cannellini beans and a bit of brown rice I had in the fridge with a dollop each of vegan mayo and dijon mustard. I then placed it on a bed of greens, topped it with some fresh parsley, and sprinkled on some ground pepper.

The parsley stole the show! My, oh my, if only more people kept fresh herbs on hand and used them. I think we could change the world 😉

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Rosemary Chickpea Veggie Wrap

This vegetarian/vegan wrap is not just for hippies. It packs a surprising amount of protein with the addition of sunflower seeds and chickpeas. The unique combination of ingredients including lemon juice, rosemary, and dijon give a fresh, flavorful spin on veggies.

Serves: 1/Prep & Cook Time: 15 mins.

1 Large Whole Wheat Tortilla

2 tsp Grey Poupon

1 Slice Onion chopped

2 Cups Spinach

2/3 C. Summer Squash (or zucchini) chopped

4 oz. Mushrooms sliced

1 Small Garlic Clove minced

1/4 tsp. Extra Virgin Olive Oil

1 Tbsp Balsamic Vinegar

1 Lemon Wedge juiced

2 Tbsp Sliced Black Olives

1/3 C. Chickpeas drained and rinsed

1 Sprig of Rosemary chopped (scissors work best)

1 Tbsp Hulled & Salted Sunflower Seeds

Dash of Pepper

In a medium fry pan sautee onions, mushrooms, and summer squash in the extra virgin olive oil until just barely cooked.

Meanwhile, spread Grey Poupon on tortilla.

Add balsamic vinegar, lemon juice, chickpeas, olives, garlic and rosemary. Cover for a few minutes until spinach has wilted.

Scoop veggie mix onto the center of prepared tortilla. Sprinkle on sunflower seeds and pepper.

Wrap tortilla by folding in the sides first, then folding over the entire wrap in half. Support the sides while tucking and rolling the top edge under and around the filling. Cut wrap in half.

Snap photos if you’re a foodie blogger, and enjoy.

Nutritional Info

Calories: 404
Total Fat: 14 g
Cholesterol: 0.0 mg
Sodium: 1,097 mg
Total Carbs: 57g
Dietary Fiber: 12 g
Protein: 16g

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