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Black Bean and Sweet Potato Chard Wrap


Black Bean and Sweet Potato Chard Wrap

Serves: 4

Category: Burgers, Pizza, Wraps and Chips
Author: Jeff K (parts from Dr Fuhrman)
Tags: Aggressive Weight Loss

Average Rating: 
Rated by: 5 members

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Ingredients:

For the Salsa:
1 1/2 cups diced tomatoes
2 cloves garlic, chopped, divided
2/3 cup chopped fresh cilantro, divided
1/2 cup chopped broccoli, kale or spinach
1/4 cup chopped onion
1/2 teaspoon no-salt seasoning blend such as 21 Season Salute from Trader Joe's
For the Wraps:
1 sweet potato, peeled and chopped into cubes
1 1/2 cups cooked black beans or 1 (15 ounce) can no-salt-added or low sodium black beans, drained
1/2 bell pepper (green, red or yellow), chopped
3 green onions chopped
2. tablespoons fresh lime juice
1 teaspoon cumin
1 bunch chard (see note)

Instructions:

To make the salsa, place tomatoes, one clove of the garlic, 1/3 cup of the cilantro, broccoli, onion and seasoning blend in a blender or food processor and pulse to combine. (If you like a chunky salsa, leave out half of the diced tomatoes and stir in after processing). Place in the refrigerator for at least one hour to allow flavors to blend.

To make the sweet potato and black bean filling, place sweet potato in a pot, cover with water, and simmer for 20 minutes or until soft, then drain.

In a large bowl, mash cooked sweet potato with black beans, allowing them to remain a little chunky. Mix in bell pepper, green onions, lime juice, cumin, remaining garlic and cilantro and 1/3 cup of the salsa.

Cut out stem of chard leaves 3/4 of the way, leaving some stem to keep leaf together. Place 1/4 cup of the black bean and potato mixture on the leaf, top with more salsa and roll into a wrap.

Note: You can also use romaine or Boston lettuce instead of chard.

Calories 150; Protein 8 g; Carbohydrates 30 g; Total Fat 0.8 g; Saturated Fat 0.2 g; Cholesterol 0 mg; Sodium 46 mg; Fiber 8.6 g; Beta-Carotene 3725 ug; Vitamin C 70 mg; Calcium 66 mg; Iron 2.6 mg; Folate 132 ug; Magnesium 78 mg; Zinc 1.1 mg; Selenium 1.8 ug

Comments (2):

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Laury

03/05/2014 07:27 PM

Rated this recipe:

I came home from work late, so to save time I used fresh store-bought salsa and microwaved the sweet potato. This may have detracted from the flavor. Also I had no greens in the fridge (!) so wrapped it up in a whole wheat wrap. Delicious! I am betting tomorrow after the flavors have melded a bit more it will be a 5 star. I also plan to try it with romaine leaves, not being a fan of chard. Really filling, tasty and FAST!

Have made it 3 times already. It's so forgiving. No green pepper? Red or yellow is fine. Wrap it in anything, or just spoon over a bed of romaine as a filling, delicious salad. Thanks for this recipe, it's is even better the next day!
This comment was last edited on 03/19/2014 05:21 PM

Chris Rogers

06/02/2016 11:45 AM

Rated this recipe:

Delicious!!! 1/2" cubed sweet potato then steamed for 9 minutes. Placed filling in whole wheat tortillas and topped with bottled salsa, a simple avocado dressing, and loads of shredded garden lettuce. Amazing and came together very quickly!