Vegetarian Cooking And Living Made Easy

Tuesday, February 22, 2011

Vegetarian Wraps Recipe

Vegetarian Wraps Recipe - Directions And Ingredients To Make The Best Vegetarian Wraps

Author: Heather Nauta

This vegetarian wraps recipe is so easy to make, you'll wonder why you've never made it before. You can use any bean, but I used aduki, or adzuki, beans that are small and reddish-brown. They are one of the fastest beans to cook, making them one of my favorites for quick and healthy vegan recipes.

The advantages of beans are that they're low in fat, high in protein and loaded with fiber. Gram for gram, they're a much more economical source of protein than meat. Topping off the wrap, sprouts (like alfalfa or clover) are one of the foods most packed with nutrient, and putting them in a wrap is a delicious way to eat a big portion of them.

This vegetarian wraps recipe makes enough for 6 large wraps.


Vegetarian Wraps Recipe Ingredients

  • 1 cup canned or cooked aduki beans (or another bean)
  • 2 Tbsp balsamic vinegar
  • 2 Tbsp lemon juice
  • 2 Tbsp olive oil
  • Flat leaf parsley, chopped
  • half of a sweet onion, sliced
  • 2 tomatoes, chopped
  • 1 cucumber, sliced with skin
  • 1 cup sprouts (alfalfa, clover, broccoli, etc)
  • 6 wraps


Vegetarian Wraps Recipe Directions

  1. Dried aduki beans, if you're using them, need to be fully cooked before you start. Soak half a cup of the dry beans overnight with lots of water. Drain them, add 2 cups of water, bring to a boil and simmer for an hour. Do not use salt during the cooking process. Putting a piece of kombu (seaweed) in the water while the beans cook will help make the beans more easily digested.
  2. Using canned aduki beans is less work, but be sure to look for beans that do not have any salt. Some brands actually cook the beans with kombu, which is ideal.
  3. Mix the olive oil, vinegar and lemon juice together, and you can add any herbs or spices you like, but be sure to add a pinch of salt. If you are using a vinaigrette from the store, make sure there's salt in the ingredients. If not, add some! Since the beans are not cooked with any salt, they need a bit after cooking.
  4. Pour the vinaigrette over the cooked beans in a small bowl. Chop some parsley, then stir it into the beans. The beans will appreciate marinating for at least an hour, but they only get better the longer you leave them.
  5. To get dinner together once the beans are flavored, heat a small pan to medium. Sauté the onions briefly in a small amount of olive oil, to soften their flavor. Feel free to can skip this step if you prefer your onions raw.
  6. There are a few ways to heat up your wraps: toaster oven, full-size oven, or heat briefly in the pan you used for the onions. Arrange some beans, vegetables and sprouts in the middle of the wrap, fold one end in, roll and enjoy your vegetarian wraps recipe!

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About the Author

To watch a free video of me making this vegetarian wraps recipe, so I can show you the exact techniques that will make the perfect wraps, go to

Heather Nauta is a registered holistic nutritionist who teaches you how to live a healthy vegan/vegetarian lifestyle, including how to get proper nutrition, enough protein, vitamin b12 and other minerals, and how to make an amazing variety of simple, fast healthy recipes that taste incredible for you and your family.


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