I’ve realized that I really like making food into packages.  Rolling up tasty filling into a package makes the perfect mode-of-transportation for food.  So far on my blog, I’ve done Vietnamese spring rolls, quinoa stuffed grape leaves , and cauliflower sushi.  Now I’m about the add another rolled-up dish… collard green veggie rolls with lentil hummus.

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Recently, kale has become the “superfood” green leafy veggie, but I think collards may be just as beneficial and “powerful” as kale.  First, like most green leafy veggies, collards are packed full of fat-soluble vitamin K.  Vitamin K is used in the body for blood coagulation (this is why those on meds such as Warfarin need to be consistent with vitamin K consumption), bone formation, brain function and more.  It’s obviously a pretty important nutrient to eat!

Besides vitamin K, collards also have a surprising amount of protein… 5 grams per 1 cup of cooked greens.  They are also a great source of vitamin A, C and fiber.  Basically, you should try adding collards into your diet.  One easy way is to use them as the perfect substitution for tortilla shells or grain wraps.

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Another component of this recipe, and my favorite part, is a lentil hummus.  This hummus isn’t really hummus at all; there are no garbanzo beans, tahini, or lemon juice which are ingredients traditionally in hummus.  But it is SO flavorful and gives these wraps the zing that they need.

 

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The collard leaves can be used raw or blanched for about 30 seconds in boiling water.  I prefer to blanch them.  I think it takes away a little bitterness, makes the leaves more resilient to bending, and gives them a better texture when eating them.  And for those people who worry about cooking veggies because it takes out all the nutrients, vitamin K is pretty resilient to heat.  Blanching the leaves for a short time won’t drain them of their nutrients! But of course, it’s up to you.

 

Collard Veggie Rolls with Lentil Hummus
Serves 8
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Prep Time
25 min
Total Time
25 min
Prep Time
25 min
Total Time
25 min
88 calories
7 g
0 g
5 g
6 g
1 g
104 g
127 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
104g
Servings
8
Amount Per Serving
Calories 88
Calories from Fat 39
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 127mg
5%
Total Carbohydrates 7g
2%
Dietary Fiber 3g
11%
Sugars 2g
Protein 6g
Vitamin A
43%
Vitamin C
35%
Calcium
7%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 8-10 large collard green leaves, washed
  2. 1 large carrot, shredded
  3. 1 red pepper, thinly sliced
  4. 1/2 cucumber, cut into matchsticks
  5. 1 cup cilantro, chopped
  6. 8 oz extra firm tofu, sliced
  7. 1 cup lentil hummus (recipe below)
Instructions
  1. 1) Bring a large pot filled with water to a boil. Blanch leaves in water for about 30 seconds. Leaves should become a more vibrant green once blanched. Remove leaves from pot and place on paper towel to absorb extra water.
  2. 2) Once leaves are cool, in a V-shape, cut the thickest part of the stem off each leaf (see above picture). This makes the leaves easier to roll.
  3. 3) Spread on about 2 tablespoons of hummus onto the middle of each leaf. Assemble filling ingredients on top of the hummus, tuck in ends, and roll. Below is a diagram showing rolling process.
  4. 4) Serve immediately or chill in the fridge until ready to eat. Enjoy!
beta
calories
88
fat
5g
protein
6g
carbs
7g
more
The Foodie Dietitian http://www.thefoodiedietitian.com/
Ginger Lentil Hummus
Serves 15
This spin on traditional hummus is bursting with fresh and slightly sweet flavor thanks to the ginger, carrot and sweet potato.
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
78 calories
13 g
0 g
1 g
5 g
0 g
30 g
66 g
0 g
0 g
0 g
Nutrition Facts
Serving Size
30g
Servings
15
Amount Per Serving
Calories 78
Calories from Fat 7
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 66mg
3%
Total Carbohydrates 13g
4%
Dietary Fiber 2g
10%
Sugars 0g
Protein 5g
Vitamin A
26%
Vitamin C
1%
Calcium
1%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 1/2 cup dry red lentils
  2. 1 inch fresh garlic
  3. 3 cloves of garlic
  4. 1 carrot, raw and roughly chopped
  5. 1/2 sweet potato, cooked
  6. 2 T white miso paste
  7. 1 T sesame oil
  8. 1 T soy sauce
  9. 1 T Frank's hot sauce
  10. salt and pepper to taste
Instructions
  1. 1) Cook lentils according to package directions. Drain.
  2. 2) Place all ingredients into a food processor and blend until smooth. Enjoy!
beta
calories
78
fat
1g
protein
5g
carbs
13g
more
The Foodie Dietitian http://www.thefoodiedietitian.com/

 

 

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