It can be tough to put together a meal that is filling, healthy, and tasty when you’re running low on time. Quick options at the store may make your taste buds smile, but they aren’t typically the healthiest option to consider. But what’s a person to do when they simply can’t or don’t want to spend lots of time in the kitchen or money in the store?
Make some quick wraps that will keep you going all day without padding your body with unneeded fats, cholesterol, and additives! With just a little bit of planning and about an hour of prep time on a Sunday afternoon, you can create fillings for these four tasty wraps for the week ahead. Try your hand at one or more of these awesome vegan wraps:
Eggless (Chickpea) Salad Wraps
Are you in need something hardy for breakfast? Do you miss having egg salad sandwiches for lunch? Believe it or not, chickpeas make the perfect substitute for cholesterol-laden eggs – and they work awesome in wraps! Chickpeas are an excellent source of manganese and they support optimal digestive health. Make your own eggless salad wraps using these ingredients:
- 1 16-ounce can or 1½ cups freshly steamed chickpeas
- 1 stalk celery, chopped
- 4 black olives, diced
- ¼ cup chopped onion
- 1 tbsp Dijon mustard
- 1 tsp vegan mayo or lemon juice depending on your taste preferences
- ¼ tsp paprika
- A pinch of salt and pepper
Put the chickpeas in a medium bowl and lightly mash them with a fork until about half of them become mushy, leaving some intact. Add the rest of the ingredients and vigorously stir with a fork until your achieve the texture of egg salad. Then wrap the mixture up in your favorite vessels!
Creamy BLT Wraps
BLT sandwiches are all the rage, but bacon make from pigs leaves a lot to be desired if you’re living a compassionate lifestyle and you want to stay healthy. It’s full of artery clogging fat, it doesn’t offer much in terms of phytonutrients, and it’s pretty darn greasy… but you can still enjoy a BLT without the animal flesh. The trick is to create your own vegan bacon out of tempeh, tofu, or coconut flakes by marinating thin slices any other them in a mixture of soy sauce, sweetener, liquid smoke, and paprika.
Let your bacon rest overnight in the fridge and then bake it at about 200 degrees F. until it becomes crispy and delicious. When you’re ready to make a BLT wrap, spread some ripe avocado on your vessel and layer it with your bacon, tomatoes, and some fresh sprouts. If you don’t feel like making your own vegan bacon, you can buy some at a local health food store. Try offerings available on store shelves by Lightlife or Tofurky.
Marinated Mushroom Wraps
Mushrooms are meaty, and they pair well with just about any kind of vegetable you can think of. They also happen to be packed with vitamin D. Marinade sliced portabellas in teriyaki or marinara sauce (or come up with your own!) for a couple of hours, and then combine them with chopped spinach, minced garlic, and diced sweet bell peppers before filling your wrap vessels. That’s all there is to it! Marinated mushrooms are impressive when topped on pasta and mixed into casseroles too.
Barbecue Potato Wraps
Potatoes aren’t just for side dishes. Fiber-filled spuds meld well with any flavors you pair with them, and they add lots of girth to wraps. Potatoes are a low fat food full of vitamins C and B6, so eat up! Steam, boil, or bake a couple of potatoes and then cut them into bite-sized pieces. Toss the potato pieces with barbecue sauce, sautéed onions, and about ½ cup of black beans and you have yourself the perfect afternoon filling for filling wraps. Sweet potatoes are just as tasty in this vegan wrap recipe.
As far as wrap vessels are concerned, you have lots of options to choose from. Go for a traditional flour tortilla, or keep things green and use a collard or chard lead. Romaine leaves work well as sandwich boats, and of course, you can always use some bread and turn these wrap ideas into smashing sandwiches.