Veggie Wrap Recipe

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
• 4 oz Cheddar or Tasty cheese or plant-based alternative, sliced (110-115 grams.)
• 4 high-protein wraps e.g. Simon’s Pantry in Australia

Instructions

1. 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.
2. Prepare the main filling. Roughly chop the edamame beans into small pieces. Do the same with sun-dried tomatoes.
3. 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.
4. Cut the veggies. Slice and dice lettuce, carrots and red pepper strips, or any other vegetables you want to put inside.
5. 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.
6. 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.
7. 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.