by Emillie Parrish
Source: Island Parent Magazine
Originally Published: August 2019
Looking for an easy dinner to take on a road trip or for a picnic in the park? Why not make a wrap?! Wraps are perfect for meals on the go. Here’s why:
• They can be eaten right away or wrapped up and saved for later.
• No need for a fork and a plate; a wrap can be eaten with just a napkin.
• If you are making wraps ahead of time, don’t use too much sauce because it will make the tortilla soggy.
• Vegetarian wraps will last for up to 2 days in the fridge.
• If you use tinfoil or wax paper around the outside, they can be peeled away as you eat.
• They make a healthy dinner with wholewheat tortillas and lots of vegetables.
• Everyone can put together their own wraps. It makes the meal prep quicker, and everyone gets exactly what they like.
Here are three simple wraps that are quick to put together. Feel free to mix and match ingredients to suit your taste.
(Total prep time: 20 minutes)
This Mexican wrap is delicious when eaten hot and fresh, like a burrito. It can also be put together in advance and eaten cold. It has all the flavour it needs in the mix of vegetables. However, if you are eating this at home, I recommend serving it with a side of salsa and sour cream.
2 cups of cooked rice (about 3/4 cup dried)
2 tbsp oil
1 medium-size onion
1 sweet red pepper
1 sweet green pepper
2 tbsp chili powder
½ tsp ground cumin
½ tsp salt
¼ tsp pepper
1 can black beans
3 roma tomatoes
1 bunch of cilantro
1 cup of grated cheese
6-8 flour tortillas
1. Cook the rice while you prepare the rest of the filling.
2. Finely dice the onion and peppers.
3. Heat the oil in a frying pan. Add the onions and fry until starting to soften, about 5 minutes.
4. Add in the peppers and the spices and continue to cook for another 5 minutes.
5. Open the can of black beans. Drain and rinse the beans, then add them to the cooking vegetables and heat for a final 5 minutes.
6. lice the tomatoes in half. Remove the seeds the dice the tomatoes.
7. Wash and chop the cilantro.
8. Mix the cooked rice into the bean and vegetable mixture.
9. Divide the filling between the tortillas. Add a layer of cheese, tomatoes and cilantro. Add some hot sauce for anyone who likes spicy flavours. Roll the wraps and serve hot or cold.
(Prep time: 15 minutes)
This delicious, Greek-inspired wrap is perfect in the summer when tomatoes and basil are fresh and full of flavour. If you want to add more vegetables, then add diced cucumber and lettuce to this wrap.
½ cup plain yogurt
¼ cup finely crumbled feta cheese
2 tsps extra-virgin olive oil
¼ tsp white wine vinegar
½ tsp salt
½ tsp freshly ground black pepper
1/2 red onion (optional)
4 roma tomatoes
1 bunch of fresh basil
1 cup hummus
2 cups cooked rice
4 wholewheat tortillas
1. Start by cooking the rice. About 3/4 cup of white rice should equal 2 cup of cooked rice.
2. To make the feta sauce, mix the yogurt, feta, oil, and vinegar in a blender. Process on high speed until smooth. Add the salt and pepper.
3. Chop the onion into thin slices.
4. Slice the roma tomatoes in half. Scoop out the core and seeds, then dice the tomato.
5. Prepare the wraps by spreading a layer of humus, then fill with rice. Drizzle 2 Tbsp of feta sauce over the rice. Add roma tomato to each wrap, top with a handful of fresh basil and red onion slices (for everyone who likes raw onion.)
Asian Peanut Wrap
(Total Time: 20 minutes)
This wrap starts with a hot filling to ensure that the vegetables and rice are well coated in a delicious thickened sauce. It can be served hot or cold. If you want to add a bit more protein to this wrap add in strips of deep fried tofu or scrambled egg.
¼ cup rice vinegar
1 tbsp dry mustard
2 tsp sesame oil
2 tbsp soy sauce
2 tbsp hoisin sauce
2 tsp cornstarch
2 tbsp water
2 tbsp cooking oil
1 lbs mushroom
1 red pepper
1 bunch spring onions
1 cup snow peas
4 tbsp roasted peanuts
2 cups cooked rice
6-8 flour tortillas
1. Start by cooking the rice. About 3/4 cup of white rice will equal 2 cups cooked rice.
2. In a small bowl, combine all of the sauce ingredients.
3. Dice all of the vegetables into bite-sized pieces.
4. Finely chop the peanuts.
5. Heat the cooking oil in a large frying pan on medium heat.
6. Fry the mushrooms for 2 minutes, then add the pepper and stir fry for another 3 minutes.
7. Push all the vegetables to the sides of the pan, and pour the sauce into the centre of the pan. Stir quickly as it thickens.
8. When it has thickened, add in the spring onions, snow peas. rice and cashews.
9. Fill the tortillas and serve either hot or cold.
Emillie Parrish loves having adventures with her two busy children. She lives in Victoria and is the author of the fermentation-based blog fermentingforfoodies.com.
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