It’s A Vegan and Vegetarian Wrap

27 July, 2006 (11:59)

RECIPES: Deluxe Burritos, Hummus, Salad Pita Pockets, Mediterranean Wrap

By Rae Udy

A quick and easy to make wrap is the perfect meal for summer. A wrap is typically a tortilla, pita bread or lettuce leaf stuffed to the brim with a combination of healthy foods. Almost every country has their own version of a wrap.
Mexico may have not invented burritos but they did perfect them. Burritos actually originated in China and were sold from roadside carts. Deluxe Burritos takes advantage of the microwave and nutritious canned black beans for a filling meal in minutes.
The first English mention of pita bread was in the 1951 Oxford English Dictionary and referred to Greek, Balkan and Arab cuisine. Pita breads popularity in this country has only grown stronger since then.
Pita is a round, flat bread baked at very high temperature, 700 degrees F, to cause the dough to puff up and form a pocket to fill with your favorite foods. Hummus is the traditional filling for an East Indian Salad Pita Pocket and is easily made with canned chickpeas.
Lettuce wraps have become popular in recent years for low-carb value and great taste. The Mediterranean Wrap makes use of quick-cooking couscous and a spicy sauce for a low-calorie wrap.
Tasty, healthful fillings neatly wrapped into a hand held package makes a fun summer meal on the go.

8 eight-inch whole wheat flour tortillas
2 15 ounce cans nonfat refried beans
1 cup shredded low-fat cheddar cheese
½ (one-half) cup salsa
Toppings: shredded lettuce, chopped tomatoes, diced onions or sliced olives
For each burrito, place one tortilla on a microwave safe plate. Spread about one-half cup of beans down the center and sprinkle with cheese and top with salsa. Microwave for one minute uncovered on High heat. Remove from microwave and top with your favorite toppings. Fold envelope style. Serve hot. Yields eight burritos.

1 teaspoon olive oil
2 Tablespoons chopped onion
1 clove garlic, minced
1 15 ounce can chickpeas, rinsed and drained
4 Tablespoons lightly toasted sesame seeds
½ (one-half) teaspoon each: dried parsley, basil, oregano
2 Tablespoons lemon juice
In a small skillet, cook onion and garlic in oil until softened. Set aside to cool slightly. In blender or food processor container, add onion mixture, chickpeas, sesame seeds, herbs and lemon juice. Process on low speed until smooth. Spoon into serving bowl to serve as a dip, or spread inside pita bread for sandwich wrap. Yields one cup hummus.

4 whole wheat pita breads, cut in half and open into pockets
1 cup Hummus
Fillings: shredded lettuce, diced cucumber, sliced red onion, chopped green pepper and tomatoes, sliced green or black olives
2 Tablespoons each: extra virgin olive oil and lemon juice
½ (one-half) cup crumbled feta cheese
Spread two tablespoons Hummus inside each pita half. Fill with vegetables and drizzle with small amount of olive oil and lemon juice. Top with cheese. Serves four.

4 large lettuce leaf wraps
1 cup uncooked couscous
2 cups water
½ (one-half) cup chopped almonds
½ (one-half) cup raisins
2 cups baby spinach
¼ (one-quarter) cup each: honey, olive oil and lemon juice
Bring water to boil and add couscous and stir. Cover and remove pan from heat. Let stand five minutes. Remove lid and fluff couscous lightly with a fork. Add almonds and raisins and allow to cool about 15 minutes. Divide mixture between four large salad wraps and top with fresh spinach. Mix honey, olive oil and lemon juice together and drizzle over couscous mixture. Fold lettuce to form taco shape and enjoy. Yields four lettuce wrap sandwiches.


Posted in Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads

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