Wrap with Sweet Potato, Green Beans & Chickpeas
The chickpeas get five minutes alone in hot curry oil before anything else touches the pan. That head start crisps the edges and blooms the spices into the fat.
Then the boiled sweet potato and green beans fold in, everything goes into a warmed whole wheat wrap, and a halved hard-boiled egg finishes the plate. Sixteen grams of fiber from four different sources, all in fifteen minutes.
The chickpeas get five minutes alone in hot curry oil before anything else touches the pan. That head start crisps the edges and blooms the spices into the fat.
Then the boiled sweet potato and green beans fold in, everything goes into a warmed whole wheat wrap, and a halved hard-boiled egg finishes the plate. Sixteen grams of fiber from four different sources, all in fifteen minutes.
Ingredients
- sweet potato 5 ounces
- chickpeas 3 ounces
- green beans (frozen) 1 cup
- olive oil 1 tablespoon
- curry powder 1 teaspoon
- egg 1
- tortilla wrap, whole wheat 1
Method
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Peel the sweet potato and cut it into cubes. Rinse the chickpeas with cold water in a colander and let them drain.
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Cook the sweet potato and green beans until al dente in a pan with plenty of water for about 7 minutes. Then drain.
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Heat the oil in a pan, fry the chickpeas for about 5 minutes with the curry powder and add the sweet potato and green beans. Stir everything together and heat for another minute.
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Boil the egg in a small pot until hard-boiled in about 8 minutes, then rinse under cold water, peel and cut it in half.
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Warm the wrap in a dry frying pan, place it on a plate and serve with the sweet potato, green beans, chickpeas and egg.
When you add the drained sweet potato cubes to the hot oil in step 3, you are doing more than adding flavor. Beta-carotene in sweet potato is fat-soluble, and a 2009 study found that cooking sweet potato with oil made ten to twenty times more beta-carotene available for absorption compared to cooking without oil.
Why This Works
Behind this recipe
Can I swap the sweet potato for regular potato?
You can, but you lose the beta-carotene. Sweet potato gets its orange color from beta-carotene, a fat-soluble nutrient your body converts to vitamin A. Regular potatoes have almost none. The olive oil in step 3 specifically helps your body absorb that beta-carotene — a benefit that disappears with a white potato swap.
Read the full evidence reviewIs 20 grams of protein enough for one meal?
It is on the lower end. The egg provides about 6 grams, the chickpeas about 7 grams, and the rest comes from the sweet potato and wrap. If you want more, add a second egg or serve the wrap with a side of Greek yogurt.
Where do the 16 grams of fiber come from?
Four sources split the load: chickpeas contribute the most (roughly 5 grams from 84 grams), followed by the sweet potato, green beans, and the whole wheat wrap. Pooled trial data from 62 studies found that higher fiber intake was consistently associated with greater fat loss.
Read the full evidence review
