Quick Veggie Wraps

Quick Veggie Wraps Recipe - Vegetarian Food from England

Region / culture: England | Preparation time: 15 minutes | Servings: 4 |

Vegetarian diet

Introduction

Quick Veggie Wraps are a delicious and healthy meal option that can be made in just a few minutes. Packed with protein and fiber from chickpeas and a variety of fresh vegetables, these wraps are perfect for a quick lunch or dinner.

History

Veggie wraps have been a popular choice for vegetarians and health-conscious individuals for many years. This recipe takes the classic veggie wrap and adds a twist with the addition of mashed chickpeas for extra protein and flavor.

Ingredients

1 can chick peas (about 15 oz (425 g))
1 tsp olive oil
2 tbsp Dijon-style vegan mustard
your choice of veggies:
english cucumber, sliced very thin on the bias
tomato, halved and sliced
fresh mushrooms, sliced thin
lettuce, shredded

How to prepare

Drain the chickpeas.
Mash them with a potato masher or food processor until they are mashed but still chunky.
Add mustard and as much hot sauce as desired, and mix until smooth.
Add chopped dill pickle to the mixture.
Layer some of the mixture onto the wrap and top with your choice of vegetables.
Season with salt and pepper.
Wrap up the ingredients, leaving the ends open.
Take a large piece of waxed paper or parchment paper.
Place the wrap on an angle.
Roll it up, folding the ends of the paper as you roll.
Cut the wrap in half lengthwise on an angle.

Variations

Add avocado slices or hummus to the wrap for extra creaminess.
Use different types of vegetables such as bell peppers, shredded carrots, or sprouts for added flavor and texture.
Experiment with different types of mustard or hot sauce to customize the flavor of the chickpea mixture.

Cooking Tips & Tricks

Be sure to drain the chickpeas well before mashing them to ensure the right consistency.

- Feel free to customize the veggies in the wrap to suit your taste preferences.

- Adding a splash of hot sauce to the chickpea mixture can add a nice kick of flavor.

- Wrapping the ingredients in waxed paper or parchment paper helps to keep the wrap together and makes it easier to eat on the go.

Serving Suggestions

Serve Quick Veggie Wraps with a side of fresh fruit or a simple green salad for a complete and satisfying meal.

Cooking Techniques

Mashing the chickpeas until they are smooth but still chunky helps to create a creamy texture for the filling of the wrap.

Ingredient Substitutions

If you don't have chickpeas on hand, you can use white beans or black beans as a substitute.

Make Ahead Tips

You can prepare the chickpea mixture and chop the vegetables ahead of time for quick assembly when you're ready to make the wraps.

Presentation Ideas

Arrange the wraps on a platter and garnish with fresh herbs or a drizzle of balsamic glaze for an elegant presentation.

Pairing Recommendations

Quick Veggie Wraps pair well with a refreshing iced tea or a glass of sparkling water with a splash of lemon or lime.

Storage and Reheating Instructions

Store any leftover wraps in an airtight container in the refrigerator for up to 2 days. To reheat, simply unwrap the wrap and heat in the microwave for 1-2 minutes until warmed through.

Nutrition Information

Calories per serving

Each serving of Quick Veggie Wraps contains approximately 200 calories.

Carbohydrates

Each serving of Quick Veggie Wraps contains approximately 30 grams of carbohydrates.

Fats

Each serving of Quick Veggie Wraps contains approximately 5 grams of fat.

Proteins

Each serving of Quick Veggie Wraps contains approximately 10 grams of protein.

Vitamins and minerals

Quick Veggie Wraps are a good source of vitamin C, vitamin K, and folate from the variety of fresh vegetables used in the recipe.

Alergens

This recipe is free of common allergens such as dairy, eggs, and nuts. However, be sure to check the ingredients of the mustard and hot sauce for any potential allergens.

Summary

Quick Veggie Wraps are a nutritious and balanced meal option that provides a good mix of carbohydrates, fats, proteins, and essential vitamins and minerals.

Summary

Quick Veggie Wraps are a simple and delicious meal option that can be customized to suit your taste preferences. Packed with protein, fiber, and essential vitamins and minerals, these wraps are a nutritious choice for a quick and easy lunch or dinner.

How did I get this recipe?

The first time I saw this recipe, I knew it was something I had to try. It was a warm summer day, and I was at a friend's house for a picnic. As we sat around the table, chatting and laughing, my friend brought out a platter of colorful wraps filled with an assortment of fresh veggies. I was immediately drawn to them - they looked so delicious and healthy!

I asked my friend where she had learned to make these tasty wraps, and she told me that she had discovered the recipe at a cooking class she had taken recently. She raved about how easy they were to make and how versatile they could be with different fillings. I was intrigued and asked her if she could share the recipe with me. She happily obliged, writing it down on a scrap of paper for me to take home.

When I got home, I couldn't wait to try making the quick veggie wraps for myself. I gathered all the ingredients - colorful bell peppers, crunchy cucumbers, crisp lettuce, and ripe tomatoes. I also added some shredded carrots and sliced avocado for extra flavor and texture. I laid out a large tortilla on the kitchen counter and started layering the veggies in the center, leaving room at the edges to fold and roll the wrap.

As I rolled the wrap up tightly, I couldn't help but feel a sense of satisfaction and excitement. I knew that I had discovered a new favorite recipe that would become a staple in my kitchen. I sliced the wrap into bite-sized pieces and arranged them on a platter, ready to be enjoyed.

The first bite was a burst of flavors and textures - the crunchy veggies, the creamy avocado, and the tangy dressing all came together perfectly. I savored each bite, enjoying the freshness and lightness of the wrap. I knew that this recipe would be a hit with my family and friends, and I couldn't wait to share it with them.

Over the years, I have made the quick veggie wraps countless times, each time adding my own twist with different veggies and dressings. I have shared the recipe with friends and family, who have all loved it as much as I do. It has become a go-to dish for picnics, parties, and even quick and easy weeknight dinners.

I have also passed the recipe down to my grandchildren, who have shown an interest in cooking and experimenting with new recipes. They love helping me in the kitchen, chopping vegetables, mixing dressings, and rolling up the wraps. It warms my heart to see them enjoying the same recipe that has brought me so much joy over the years.

As I look back on the first time I saw the recipe for quick veggie wraps, I am grateful for the friend who shared it with me and the memories I have created around making and enjoying this delicious dish. It has become more than just a recipe - it is a symbol of love, friendship, and the joy of sharing good food with the people we care about. And for that, I am truly grateful.