Bean and Veggie Wraps Recipe | Healthy Budget Meal

Tips

Throw in another vegetable with the broccoli, like shredded carrot or cauliflower
Stretch your budget by adding in cooked brown rice

Yields: 6 servings

1 large bunch (about 1 pound) fresh broccoli, rinsed and cut into medium pieces (include tender parts of stems and leaves) or a 1-pound bag frozen broccoli florets (thawed)
1 (15.5-ounce) can chickpeas, drained and rinsed
1 tablespoon olive oil
Salt and black pepper to taste
1 cup shredded cheese
⅓ cup whole-wheat breadcrumbs

1 large bunch (about 1 pound) fresh broccoli, rinsed and cut into medium pieces (include tender parts of stems and leaves) or a 1-pound bag frozen broccoli florets (thawed)
1 (15.5-ounce) can chickpeas, drained and rinsed
1 tablespoon olive oil
Salt and black pepper to taste
1 cup shredded cheese
⅓ cup whole-wheat breadcrumbs

Preheat oven to 400°F.
If using fresh broccoli, lightly steam it first: Place raw broccoli pieces in a steamer basket inside a saucepan filled with 1 inch of water. Steam on medium heat for 5 minutes or until broccoli is just tender and bright green. Or, steam fresh broccoli in the microwave: Place raw broccoli pieces in a large microwave-safe dish or bowl with ½-inch water at bottom. Cover with a microwave-safe plate and microwave on high for 3 minutes or until just tender and bright green. Drain water.
Toss steamed broccoli and chickpeas with olive oil. Place in a 9-by-9-inch baking pan.
Add salt and black pepper to taste. Top evenly with grated cheese, then top evenly with breadcrumbs.
Bake 10 to 15 minutes, or until cheese is melted and breadcrumbs are lightly browned. Remove from oven and serve immediately.

Source: Adapted from Academy of Nutrition and Dietetics