Not one, not two, but three recipes in this week’s post!
When I’m deciding on what recipes to share with you all I think about what I’m actually making for myself on a weekly basis – what dishes do I keep returning to and what ones have I particularly enjoyed? I don’t ever want to be getting to a situation where it’s just content for content’s sake, I want to be sharing recipes I really enjoy making and eating and that I’ve had the time to test.
I’ve been making quick veggie wraps all the time for lunches the past couple of months and now I’m sharing my top 3! They’re all made using the same method, which I’ve optimised for speediness (my initial method of cooking beans in a frying pan with some onion and garlic has been abandoned). And they’re super versatile, so I encourage you to make use of what you already have in!
You can read on for some tips or jump to the recipe for each below.
Spiced black bean and cheese wrap
Let’s talk legumes
You definitely don’t have to stick to using the same legumes I’ve specified below. Feel free to use whatever you have in the cupboard! I tend to use chickpeas, black beans, butter, and cannellini beans most often when I’m making these wraps, but broad beans, pinto beans and red kidney beans would also be great.
What vegetables to use
I recommend some sort of leafy green – like kale, spinach or lettuce – plus thinly sliced tomato but, again, just use what you have in. Sweetcorn, grated carrot, sliced red onion, sundried tomatoes and olives can all be great additions. Just make sure that if you’re slicing anything like tomato or cucumber that it’s nice and thin, otherwise you’ll have a problem rolling it up!
Toast that veggie wrap!
After rolling up my wrap I always toast it in a dry frying pan over medium heat. Tortillas are always better warm and getting a slight crisp adds some nice texture, so I really recommend spending the couple of minutes it takes to toast! About 20-30 seconds on four sides should do it.
Top tip: tortillas (especially cheap ones) are more pliable when warm. When making these wraps the first thing I do is put my pan on a medium heat and quickly warm up the tortilla before adding the fillings. This makes it easier to get a tight roll without it ripping! Plus, afterwards your pan will be warmed up fully ready for toasting.
If you make this then please let me know, I’d love to see! You can tag me on Instagram using @glasgowsprout. And make sure to check out my other recipes!
Spiced black bean and cheese wrap
A wrap packed with flavour and ready to eat in just ten minutes!
Ingredients
- 1/2 can black beans
- 30 grams cheddar cheese
- 1/2 tsp smoked paprika
- 1/4 tsp cumin powder
- 1 pinch cayenne pepper
- 1 large tortilla wrap
- 1 handful kale/spinach/other leafy green
- 1 medium tomato, thinly sliced
Instructions
- Put a large frying pan on medium heat
- Add your half can of black beans to a microwaveable bowl and microwave for 1 minute
- Remove from the microwave and add your spices, salt, pepper, and cheese and mash everything together with a fork. Taste and adjust seasoning to taste
- Quickly warm your tortilla in the pan and lay out on a chopping board
- Spoon the bean mixture onto the wrap and spread out evenly. Add your greens and tomato on top
- Carefully roll the wrap as tightly as you can and then add to the frying pan seam side down to seal. Turn and cook on four sides for about 20/30 seconds or until browned
- Remove from the pan and cut in half or into thirds
Chickpea and cream cheese wrap
Use a cream cheese with garlic and herbs, chives, or sweet chilli for more flavour!
Ingredients
- 1/2 can chickpeas
- 30 grams cream cheese(I like Philadelphia garlic and herb!)
- 1 large tortilla wrap
- 1 handful spinach/kale/other leafy green
- 1 medium tomato, thinly sliced
Instructions
- Heat a large pan over medium heat
- Add your half can of chickpeas to a microwaveable bowl and microwave for 1 minute
- Remove from the microwave and add in the cream cheese, salt and pepper, and mash everything together with a fork until a paste forms
- Warm your tortilla in the frying pan to make more pliable and place on chopping board
- Spoon the chickpea mixture onto the tortilla and spread out evenly. Add your greens and tomato on top
- Carefully roll the wrap as tightly as you can and place seam side down in the frying pan. Cook until sealed, around 20/30 seconds and repeat on three sides until nicely browned
- Remove from the pan and divide in half or into thirds – enjoy!
Chickpea pesto wrap
Mashed chickpeas and a spoonful of pesto make for a great – and filling! – wrap.
Ingredients
- 1/2 can chickpeas
- 1 heaped tsp pesto
- 1 large tortilla wrap
- 1 handful kale/spinach/other leafy green
- 1 medium tomato, thinly sliced
Instructions
- Heat a large frying pan over medium heat
- Add your half can of chickpeas to a microwaveable bowl and microwave for 1 minute
- Remove from the microwave and add in the pesto along with salt and pepper to taste. With a fork mash the chickpeas and pesto until you have a chunky paste
- Quickly heat the tortilla wrap in the frying pan until warm and pliable
- Lay out the wrap on a chopping board and spoon the chickpea pesto mixture onto it. Spread it out to cover the wrap evenly and then add your greens and tomato on top
- Carefully roll up the wrap as tightly as possible and then place seam down into the frying pan to seal. Heat on four sides around 20-30 seconds or until lightly browned and crispy
- Remove from the pan and cut in half or into thirds and enjoy!
