
PROVENÇIAL VEGGIE WRAPS
Fast and fabulous, wraps can be assembled with your favorite ingredients or whatever you have on hand. They adapt to each eater making them a perfect choice for feeding a family. A few criteria ensuring this is a great meal option is to start with natural whole-grain or vegetable, ‘preservative free’ wraps found at health food stores or in the freezer at natural food sections at most grocers.
Then be sure to Include lots of fresh, enzyme rich, energizing veggies and quality protein sources which if plant-based are also a great source of fiber and healthy fats. The secret to great success, a super flavor enhancer like this garlic scape pesto or a traditional basil pesto or your favorite, bought or home-made.
INGREDIENTS:
Note that ingredient quantities are approximate pending on the number of wraps you are preparing.
4 - 6 organic sprouted whole grain tortillas (Look for Ezekiel in freezer section)
For gluten free – substitute Nori wraps, blanched kale, collards or cabbage leaves or Romaine lettuce.
1 large or 2 small ripe avocados, mash or cream and spread like butter
½ cup quality Pesto, store bought or home made – dairy free if desired
Dijon mustard, to taste
1 large ripe organic tomato, chopped and seeded
¼ cup organic sun-dried tomatoes, snipped and re-hydrated if needed
1 large organic red pepper, sliced thinly
1 small organic red onion, sliced thinly
1/3 cup organic goat feta cheese or try this vegan feta, shred or crumble
Use hummus, cashew butter, nutritional yeast or make your own vegan cheese
Fresh sprouts of your choice - broccoli, radish, fenugreek, alfalfa, lentil, onion, etc.
1 cup leafy greens – use watercress or arugula for a peppery kick
Fine grey Sea salt, freshly ground pepper and cayenne pepper to taste
TO ADD MORE PROTEIN, CHOOSE:
Hummus or sautéed Shitake Mushrooms (they have all 8 essential amino acids) or
Cooked lentils, adzuki or pinto beans, chickpeas or cooked quinoa (sprouted versions are a great choice.)
TO ASSEMBLE:
Photo: Leslie Cardillo www.lesliecardillo.com
Recipe property of www.terigentes.com Permission required to reprint
Fast and fabulous, wraps can be assembled with your favorite ingredients or whatever you have on hand. They adapt to each eater making them a perfect choice for feeding a family. A few criteria ensuring this is a great meal option is to start with natural whole-grain or vegetable, ‘preservative free’ wraps found at health food stores or in the freezer at natural food sections at most grocers.
Then be sure to Include lots of fresh, enzyme rich, energizing veggies and quality protein sources which if plant-based are also a great source of fiber and healthy fats. The secret to great success, a super flavor enhancer like this garlic scape pesto or a traditional basil pesto or your favorite, bought or home-made.
- Lunch or casual dinner
- Vegan and Gluten Free options
- Prep time:
- Makes 4 – 6
INGREDIENTS:
Note that ingredient quantities are approximate pending on the number of wraps you are preparing.
4 - 6 organic sprouted whole grain tortillas (Look for Ezekiel in freezer section)
For gluten free – substitute Nori wraps, blanched kale, collards or cabbage leaves or Romaine lettuce.
1 large or 2 small ripe avocados, mash or cream and spread like butter
½ cup quality Pesto, store bought or home made – dairy free if desired
Dijon mustard, to taste
1 large ripe organic tomato, chopped and seeded
¼ cup organic sun-dried tomatoes, snipped and re-hydrated if needed
1 large organic red pepper, sliced thinly
1 small organic red onion, sliced thinly
1/3 cup organic goat feta cheese or try this vegan feta, shred or crumble
Use hummus, cashew butter, nutritional yeast or make your own vegan cheese
Fresh sprouts of your choice - broccoli, radish, fenugreek, alfalfa, lentil, onion, etc.
1 cup leafy greens – use watercress or arugula for a peppery kick
Fine grey Sea salt, freshly ground pepper and cayenne pepper to taste
TO ADD MORE PROTEIN, CHOOSE:
Hummus or sautéed Shitake Mushrooms (they have all 8 essential amino acids) or
Cooked lentils, adzuki or pinto beans, chickpeas or cooked quinoa (sprouted versions are a great choice.)
TO ASSEMBLE:
- Prepare veggies as instructed above then assemble wraps by spreading each with avocado, Pesto and Dijon, if using.
- Divide ingredients evenly and layer over bottom third of each tortilla.
- Season with sea salt and peppers.
- Roll up tightly, using parchment paper if you’re serving later. Secure with a toothpick if needed.
Photo: Leslie Cardillo www.lesliecardillo.com
Recipe property of www.terigentes.com Permission required to reprint