Black Bean, Rice, and Yam Wraps
Feeling the chocolate coma from Easter weekend? Here's a recipe to get a little more veg back in your diet that tastes great and is easy to make.
1 ½ cups short grain brown rice
½ cup sweet brown rice
4 cups water
pinch sea salt
1 large yam, cut into large chunks
3 cups cooked black beans, or 2 cans
1 large avocado, mashed
brown rice tortillas
1. Preheat the oven to 425 F
2. To cook rice, place the short grain rice, sweet rice, water and sea salt into a 2-quart pot, cover, and bring to a boil. Reduce heat and simmer for about 45 minutes. Remove pot from heat and let stand for at least 10 to 15 minutes.
3. While the rice is cooking, place the yam chunks into a small casserole dish, fill with about ½ inch of water, place the lid on the casserole dish and bake in the oven for 40-45 minutes, or until the yams are very tender. Remove skins from yams and slightly mash them with a fork.
4. To assemble a wrap, lay tortilla flat onto a plate and place a small amount of rice in the middle of it, add some cooked black beans, some mashed yam, mashed avocado, salsa, and some mixed greens. Fold the ends in and roll.
Note: If using the brown rice tortillas make sure you warm them before use because they often fall apart when cold.
Segersten, A. & Malterre, T. The Whole Life Nutrition Cookbook. Blueberry Almond Oatmeal. 2nd Ed. Whole Life Press.
I am a Naturopathic Doctor and Doula providing care in the Kitchener-Waterloo area. I have a passion for helping people with their health issues and improving the birth experience for Moms, and their babies. I also have a life long love affair with soccer, curling, and the alto saxophone.