The Happy Herbivore Cookbook (21 page)

BOOK: The Happy Herbivore Cookbook

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BBQ Chop Wrap

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.

2 c chopped romaine
lettuce
1 small tomato, diced
¹â
₄c canned or cooked
black beans
¹â
₄c frozen yellow corn,
thawed
2 tbsp BBQ sauce
1 whole-wheat wrap
or corn tortilla
¹â
₄c 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

Salsa Chickpea Lettuce Wraps

Makes 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.

1 15-oz can chickpeas,
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

Smoky Black Bean Wraps

Serves 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.

3 tbsp Mayo (pg. 271)
1 tsp liquid smoke
¹â
₂tsp chipotle powder
¹â
₈tsp 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-Ups

Serves 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.

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

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