The Happy Herbivore Cookbook (21 page)
Read The Happy Herbivore Cookbook Online
Authors: Lindsay S. Nixon
BBQ Chop Wrap
Salsa Chickpea Lettuce Wraps
Smoky Black Bean Wraps
Serves 1
| Cool, crisp, and so refreshing! For a more complex wrap, add Ranch Dip (pg. 232). Leftover Crispy Tortilla Sticks (pg. 239) can be substituted for the corn chips.
| Cool, crisp, and so refreshing! For a more complex wrap, add Ranch Dip (pg. 232). Leftover Crispy Tortilla Sticks (pg. 239) can be substituted for the corn chips.
2 c chopped romaine
lettuce
1 small tomato, diced
1
â
4
c canned or cooked
black beans
1
â
4
c frozen yellow corn,
thawed
2 tbsp BBQ sauce
1 whole-wheat wrap
or corn tortilla
1
â
4
c crumbled baked
corn chips
lettuce
1 small tomato, diced
1
â
4
c canned or cooked
black beans
1
â
4
c frozen yellow corn,
thawed
2 tbsp BBQ sauce
1 whole-wheat wrap
or corn tortilla
1
â
4
c crumbled baked
corn chips
1. Toss the lettuce, tomatoes, beans, corn, and BBQ sauce together in a mixing bowl, ensuring everything is mostly coated with BBQ sauce.
2. Scoop into wrap.
3. Add corn chips over top and roll up.
NUTRITIONAL INFORMATION
Calories 167; Calories from Fat 12; Total Fat 1.4g; Cholesterol 0mg; Total Carbohydrate 34.5g; Dietary Fiber 6.6g; Sugars 13.9g; Protein 6.5g
Calories 167; Calories from Fat 12; Total Fat 1.4g; Cholesterol 0mg; Total Carbohydrate 34.5g; Dietary Fiber 6.6g; Sugars 13.9g; Protein 6.5gMakes 10 wraps
|
Pictured opposite
| I munch on these wraps all summer long when it's too hot to cook and I want nothing but cool, refreshing foods. I also love to try out different fruit-based salsas with this recipe to keep it new and exciting each time I make it.
|
Pictured opposite
| I munch on these wraps all summer long when it's too hot to cook and I want nothing but cool, refreshing foods. I also love to try out different fruit-based salsas with this recipe to keep it new and exciting each time I make it.
1 15-oz can chickpeas,
drained and rinsed
112-oz jar salsa
10 lettuce leaves
2 bell peppers, seeded and
finely chopped (optional)
drained and rinsed
112-oz jar salsa
10 lettuce leaves
2 bell peppers, seeded and
finely chopped (optional)
1. Combine chickpeas and salsa in a medium saucepan.
2. Cook over medium-high heat, stirring occasionally until all of the liquid has been absorbed and the chickpeas have taken on the salsa's color, about 8 minutes.
3. For best results, refrigerate overnight.
4. Spoon chickpeas into lettuce leaves and top with chopped bell pepper pieces.
5. Serve chilled, warm, or at room temperature.
NUTRITIONAL INFORMATION
Calories 51; Calories from Fat 4; Total Fat 0.4g; Cholesterol 0mg; Total Carbohydrate 9.8g; Dietary Fiber 0.6g; Sugars 3.2g; Protein 2.6g
Calories 51; Calories from Fat 4; Total Fat 0.4g; Cholesterol 0mg; Total Carbohydrate 9.8g; Dietary Fiber 0.6g; Sugars 3.2g; Protein 2.6gServes 2
|
Pictured opposite
| This is my husband's all-time favorite wrap. It's smoky and a little spicy, perfect for lunch or a quick dinner.
|
Pictured opposite
| This is my husband's all-time favorite wrap. It's smoky and a little spicy, perfect for lunch or a quick dinner.
3 tbsp Mayo (pg. 271)
1 tsp liquid smoke
1
â
2
tsp chipotle powder
1
â
8
tsp paprika
salt, to taste
pepper, to taste
2 large whole-wheat wraps
or corn tortillas
1 15-oz can black beans,
drained and rinsed
2 c arugula or chopped
lettuce
1 large tomato, seeded
and diced
1 tsp liquid smoke
1
â
2
tsp chipotle powder
1
â
8
tsp paprika
salt, to taste
pepper, to taste
2 large whole-wheat wraps
or corn tortillas
1 15-oz can black beans,
drained and rinsed
2 c arugula or chopped
lettuce
1 large tomato, seeded
and diced
1. Combine Mayo, liquid smoke, chipotle powder, and paprika.
2. Add salt and pepper.
3. Spread Mayo mixture on wraps in a thin but generous layer and top with beans, arugula or lettuce, and tomatoes.
4. Roll up and enjoy.
NUTRITIONAL INFORMATION
Calories 217; Calories from Fat 18; Total Fat 2.0g; Cholesterol 0mg; Total Carbohydrate 36.8g; Dietary Fiber 11.3g; Sugars 4.3g; Protein 14.3g
Wizard Roll-UpsCalories 217; Calories from Fat 18; Total Fat 2.0g; Cholesterol 0mg; Total Carbohydrate 36.8g; Dietary Fiber 11.3g; Sugars 4.3g; Protein 14.3gServes 2
| Nothing short of a jazzed-up bean burrito, wizard roll-ups are my go-to meal on nights I'm not in the mood to cook. This my basic templateâI won't even call it a recipeâworks with every kind of bean and salsa combination you can come up with. Stir in any leftover veggies and grains you have on hand and let the wizard work his magic on your leftovers.
| Nothing short of a jazzed-up bean burrito, wizard roll-ups are my go-to meal on nights I'm not in the mood to cook. This my basic templateâI won't even call it a recipeâworks with every kind of bean and salsa combination you can come up with. Stir in any leftover veggies and grains you have on hand and let the wizard work his magic on your leftovers.
1 15-oz can pinto beans,
drained and rinsed
2 tbsp salsa, or to taste
leftover vegetables or
grains
2 whole-wheat wraps or
corn tortillas
drained and rinsed
2 tbsp salsa, or to taste
leftover vegetables or
grains
2 whole-wheat wraps or
corn tortillas
1. Combine pinto beans with 2 tbsp of salsa in food processor. Pulse or allow the motor to run until the beans are chunky or pureed, your choice.
2. Add more salsa if necessary or desired, but be careful not to make it too watery. If using pinto beans and traditional tomato-based salsa, the mixture should be a bit pink.
3. Mix in leftover grains or veggies, or puree them with the beans.
4. Slather into warmed wraps, roll up, and enjoy!
NUTRITIONAL INFORMATION
Calories 184; Calories from Fat 15; Total Fat 1.7g; Cholesterol 0mg; Total Carbohydrate 30.4g; Dietary Fiber 10.1g; Sugars 2.1g; Protein 10.1g
Calories 184; Calories from Fat 15; Total Fat 1.7g; Cholesterol 0mg; Total Carbohydrate 30.4g; Dietary Fiber 10.1g; Sugars 2.1g; Protein 10.1gOther books
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