Recipe Central – Vegan Lettuce Wraps with Black Beans (the miracle fruit)
- Jul 13, 2017
- 2 min read
Beans, beans, the miracle fruit that is heart healthy. Studies suggest a 1⁄2 cup serving of legumes a day is heart-healthy containing an array of antioxidants and [anti-inflammatory] phytonutrients, including flavonoids, also found in wine, berries and chocolate inhibiting the adhesion of platelets in the blood reducing risk of heart attack and strokes.
Legumes are also an excellent source of protein, soluble fiber, vitamin B1, magnesium, phosphorus, and iron to name a few, while also low on the glycemic index helping keep inflammation linked to diabetes and other chronic disease at bay. Numerous laboratory studies have also linked legume intake with reduced risk of certain cancers (colon cancer predominately).
Concerned about bloating or gas associated with the digestion of beans? Don’t let the flatulence factor be a turnoff, as the more you eat, the more your GI tract will adapt. Meeting the recommended dietary allowance is EASY. Simply add rinsed canned beans to soups and salads, or entrees such as chili, burritos, or pasta.
This recipe is by far my all-time favorite due to its versatility whether eaten alone, stuffed in a taco shell, used for dipping, or tossed in a salad or pasta dish. It’s not only scrumptious, but light and EASY to make.
Total Time: 20 min Yield: 8-10 lettuce wraps Level: Easy
Ingredients
1 head of leafy lettuce, such as green or red leaf, rinsed and dried thoroughly 2 cups cooked brown rice 1-15 oz can black beans, rinsed and drained 1/2 cup red (or green onion), small diced 1/2 cup red bell pepper, small diced 1/2 cup cooked corn kernels, either cut off the cob or thawed from frozen 1/2 cup tomatoes, diced 1/2 cup golden raisins 1 jalapeno, finely chopped (omit if sensitive to heat w/out sacrificing taste) 1/4 cup cilantro, chopped 1 clove garlic, minced 1 tablespoon honey* 1/4 cup red wine vinegar 2 tablespoons extra virgin olive oil 1/8 teaspoon cayenne pepper 2 teaspoons oregano Sea salt and black pepper to taste
Directions
Combine the cooked rice, beans, onion, pepper, corn, tomatoes, raisins and cilantro in a bowl and set aside.
Whisk together the garlic, jalapeno, honey, vinegar, olive oil, cayenne and oregano. Mix this dressing with the rice and bean mixture, add sea salt and black pepper, adjust seasonings and set aside.
Remove lettuce leaves from core and select 8-10 leaves that are large enough to hold the filling (save the rest of the lettuce for salad).
Fill each leaf with 1/2 cup rice and bean salad. Garnish with a cilantro sprig. Eat taco style.
*Substitute any natural sweetener of your choice if you so desire.
Recipe modified (original recipe courtesy of examiner.com)
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