The healthy veggie wrap is a perfect solution for those seeking a quick, healthy, and protein-packed meal. It is filled with lentils, edamame, and sun-dried tomatoes that offer ample protein and other nutrients to keep you full and satisfied. The wrap also contains hummus and fresh vegetables like carrots and red peppers, which provide added flavour and nutrition.
Ingredients
For the main protein filling
- 1/2 cup edamame beans, cooked
- 1.5 cups brown lentils canned, drained and rinsed
- 3 tablespoons mayonnaise
- 1 tablespoon tomato sauce ketchup
- 1 teaspoon smoked paprika
- 1/3 cup sun-dried tomatoes about 4-6 whole tomatoes, chopped
- 1/2 tsp salt
- 1/4 tsp pepper
Other fillings
- 6 tablespoons hummus
- 1 carrot peeled into strips
- 1 medium red bell pepper sliced into strips
- 2 cups shredded lettuce of choice
- 115 grams Cheddar or Tasty cheese or plant-based alternative, sliced (4 oz.)
- 4 high-protein wraps e.g. Simon's Pantry in Australia
Instructions
- Cook edamame. If using frozen edamame beans (in their pod or shelled), cook them in boiling water for 1 minute. Then, strain and cool in cold water for a few minutes. Once drained, remove the beans from the pods, you will need about 1/2 cup of those.
- Prepare the main filling. Roughly chop the edamame beans into small pieces. Do the same with sun-dried tomatoes.
- Combine drained lentils, chopped edamame and sun-dried tomatoes, tomato sauce (ketchup), mayonnaise, smoked paprika, salt and pepper in a bowl and mix well. Set aside. By the way, this mixture keeps in the fridge for a few days so you can make this ahead of time.
- Cut the veggies. Slice and dice lettuce, carrots and red pepper strips, or any other vegetables you want to put inside.
- Toast the wraps. Heat a frying pan over high heat. Toast the wraps for 1 minute on one side and 30 seconds on the other side. I find the texture of low-carb wraps improves significantly if you pan-fry them first.
- Assemble the wraps. Start with a layer of hummus. Follow with lettuce which will serve as a bed for our more moist filling. Spread a few tablespoons of lentils and edamame mixture. Top with veggies and cheese.
- Wrap the wraps. Fold the bottom of the wrap halfway, then tuck in the sides and continue rolling the wrap to the top until it's nice and tight. You can wrap it in some parchment paper or foil to keep everything together, especially if making this ahead of time or to go.
Notes
- Edamame beans: you can use edamame beans in their pods, which usually come semi-cooked and frozen; cook them in boiling water for 1 minute or so, then strain and cool them in cold water for a few minutes. Once drained, remove the beans from the pods, you will need about 1/2 cup of those.
- Sun-dried tomatoes: you can use whole or strips preserved in oil; I usually give them a quick rinse to remove the oil.
- Lentils: you can cook lentils yourself ahead of time or use canned brown lentils; make sure to give them a rinse.
- Flavours: mayonnaise can be regular or plant-based, smoked paprika is always awesome, tomato sauce adds sweetness and acidity, plus a little salt and pepper; you can also add chilli if you like.
Nutrition
Calories: 380kcal | Carbohydrates: 32g | Protein: 19g | Fat: 21g | Saturated Fat: 7g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 5g | Trans Fat: 0.02g | Cholesterol: 33mg | Sodium: 676mg | Potassium: 931mg | Fiber: 11g | Sugar: 8g | Vitamin A: 4310IU | Vitamin C: 45mg | Calcium: 269mg | Iron: 5mg
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