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1 c. organic dried beans
Although organic canned beans may be more convenient, they are considerably more expensive when you look at the cost to the environment and your wallet. Use organic foods whenever possible.
Bean Spread (see recipe below)
Lettuce sliced in slivers
Tomatoes chop in small pieces
Olives slice into halves or thirds
Onion slice in small slivers
Avocado thin slices
Bell Pepper small, thin slices
Add whatever fresh veggies you love; the flavor possibilities are endless!
2 T. grated cheese per wrap
Use cheese that is either organic or from a reputable source that does not use growth hormone sourced milk. There are also vegetarian sources you may want to explore.
Sprinkle Fiesta Seasoning lightly over bean spread until you’ve reached your desired level of flavor (see recipe below).
Assembling your Wrap
While beans are cooking, prepare your vegetable filling.
Place the lettuce, cheese, avocado and onion on a large place. In small bowls place tomato, olives and whatever veggies you prefer. Keep the drier items separate from the moist ones. You can warm your tortilla or serve cold. Spread tortilla with 2-3 T. of bean spread. Sprinkle with veggies and cheese and add salsa. Roll up. Serve with our Spanish rice.
Beans- 1 c. dried soaked overnight in 3-4 c. pure water
Black beans are quite nutritious and said to be the most antioxidant rich of all the beans/legumes. You can also use pinto, navy, chickpeas or whichever you prefer.
Seasonings and herbs are optional. I like to use several cloves of garlic, ¼ c. or more of chopped onion, 2 pinches of dried oregano, thyme and basil. For cooks in a hurry, use 1-2 t. of garlic and onion powder. DO NOT add salt to cooking water, this can make your beans tough.
Directions for cooking your beans:
After soaking your beans overnight, pour off water. This water contains starches that are difficult to digest. Rinse with filtered, pure water.
Place beans in a medium saucepan and add 3-4 c. of pure water. Cover with lid slightly tilted to let steam escape and bring to a boil. Reduce heat to medium-low. Cook 1 hour or until beans mash easily with a fork. Stir occasionally and keep an eye on the water level.
Place beans in a food processor or blender and puree. This is your spread. I like to leave some beans whole and keep them to eat later in salads or with Spanish rice. Also delicious as a dip or refried beans.
Lightly sprinkle Fiesta seasoning over bean dip to taste. It's great for tacos, taco salad, burritos, too. And a healthier alternative to the expensive chemical laden packaged mixes. See recipe below.
If you’d like to make chicken wraps you can bake your organic chicken or chicken breasts in a slow oven 325 degrees F until chicken is tender. Season to taste or stuff with garlic and sprinkle with salt (Celtic or Himalayan, not common salt) and pepper. Add a bit of water or broth to pan to keep chicken moist while cooking.
Cut up cooked chicken into bite-sized pieces and place on tortilla. If you prefer extra flavor and nutrition, spread bean mixture over tortilla before adding chicken. Follow recipe above for bean wraps.
Fiesta Seasoning Recipe
Chili powder 3 T.
Cumin 2 T.
Garlic powder 2 t.
Paprika 1 T.
Salt 1 ½ t.
Black pepper 2 t.
Oregano 2 t.
Onion powder 1 t.
Puree all seasonings to a fine powder. Store in an airtight container in a cool, dry place.
Anytime you want a spicy zip to your dish just give it a sprinkle of Fiesta Seasoning!
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