Beans are packed with lean protein and make a versatile spread for all kinds of sandwiches. Mix and match with the vegetables your child enjoys and you've got a delicious, vegetarian, kid-friendly lunch.
Directions for: Veggie Stack Pita Pockets
Ingredients
1 (15-oz) can chickpeas or white beans, rinsed and drained
1 - 2 Tbsp water
cup grated manchego or pecorino romano cheese
2 tsp freshly squeezed lemon juice
1 tsp kosher salt and freshly ground black pepper
Pinch red pepper flakes
cup extra-virgin olive oil
Hass avocado, pitted and sliced
1 small cucumber, sliced or 1/2 bell pepper, seeded and sliced
10 - 12 whole-wheat pita minis (3 inches), lightly toasted
Directions
1. Puree chickpeas, water, cheese, lemon juice, salt and red pepper flakes in a food processor until smooth, about 5 minutes. Pour in olive oil, with motor running, and process until velvety. Season with pepper, to taste.
2. Spoon a scant tablespoon bean spread into toasted pitas. (Store remaining bean dip covered and refrigerated for another use.) Add avocado and cucumber slices, or other vegetables choice and season, to taste, with salt and pepper. Serve wrapped in parchment or butcher paper.
Tips and Substitutions
Remaining bean spread becomes a dip for vegetables or pita chips, or as another dimension layered in your child's favorite cold cut sandwich.
Per serving (with 2 teaspoons bean spread per serving): Calories 216; Total Fat 6 grams; Saturated Fat: 1 grams; Protein: 7 grams; Total Carbohydrates: 36 gram; Sugar: 1 gram; Fiber: 6 grams; Cholesterol 49 miilligrams; Sodium 405 milligrams
Source and Credits
Copyright (c) 2008 Television Food Network, G.P., All Rights Reserved
From Food Network Kitchen
See more: Cheese, Bread, Lunch, Summer, Beans, Kid-Friendly, Vegetables