Recipe: White Bean Wrap

I was perusing Flipboard when I came across this White Bean Wrap recipe from Runner’s World. It starts with a white bean-style hummus that has lots of thyme, cumin and paprika. Add to that chopped artichoke hearts, parsley and roasted red peppers. And, it fits in nicely with my detox plan for this week (the wrap bread is whole wheat, but it does contain some white flour). It’s my favorite kind of lunch recipe: healthy, easy and cheap.

White Bean Wraps (as posted on Runner’s World):

Ingredients:

15 oz. white beans (I used Cannellini), drained and rinsed
3 tbsp olive oil
2 garlic cloves
1/2 lemon
1 tbsp thyme (I used dried)
1/2 tsp paprika
1/2 tsp cumin
salt and pepper to taste
1 15 oz can of artichoke hearts
1 bunch of flat leaf parsley
roasted red peppers
whole wheat flatbread

Directions:

In a food processor, blend white beans, olive oil, garlic cloves, lemon juice, thyme, paprika, cumin, and salt and pepper. Spread over two whole-grain wraps. Top each with 1/3 cup artichoke hearts, 1/4 cup parsley, and 1/4 cup roasted red pepper; roll and slice in half.

Enjoy!

Tomato Soup and Grilled Cheese

I know what you’re thinking: “Cheese? I thought this was a vegan blog.” Don’t worry! The meal you see above is 100 percent vegan. If you haven’t discovered Daiya, I highly recommend that you do so, and soon! It’s pretty incredible as a cheese substitute; it melts easily and tastes like the real deal. And as you can see, it works perfectly for a grilled cheese.

Tomato soup and grilled cheese are a comfort food staple. This version is actually pretty healthy and very quick to make. For the soup, I modified Vegan Yum Yum’s Spicy Tomato Chickpea Soup. As its name suggests, the original recipe is more of a spicy tomato soup rather than a sweet one, so I added some roasted red peppers that I had leftover from my Roasted Red Pepper and Hummus Wraps to mellow out some of the acidity. And like most soups, this soup tastes better the next day; I recommend making it the day before you plan on serving it (though it’s still good the same day).

Tomato Soup and Grilled Cheese

Serves 2 + leftovers

Ingredients:

5 tbsp olive oil
2 medium yellow onions, chopped
4 garlic cloves, diced
1 tsp cumin
1 tsp red chili flakes
1 tsp mustard powder
1 tsp turmeric
2 15oz cans of chickpeas, drained and rinsed
1 large roasted red pepper, coarsely chopped
2 28oz cans of diced tomatoes
2 tsp salt
4 tbsp nutritional yeast
2 cups hot water
black pepper to taste

4 slices sprouted wheat bread (I used Ezekiel 4:9 Organic Sprouted Whole Grain Bread)
1 package Daiya cheddar
Earth Balance margarine

Directions:

Heat the oil in deep soup pot on medium-high heat and sauté the onions for a 2 to 3 minutes. Add the garlic, cumin, red chili flakes, mustard powder, turmeric, chickpeas, and roasted red pepper to the pot and sauté for about 5 minutes.

Add the tomatoes and salt and simmer for 10 to 15 minutes, then add in the nutritional yeast and hot water and blend. I used my immersion blender to blend the mixture into a smooth pureé, but a blender or food processor works well, too.

To make the grilled cheese, butter one side of each slice of bread and lay two of the four slices, butter-side-down, onto a skillet set to medium-high. Add the shredded cheese and the other two slices of bread, butter-side-up. Cook each side until golden brown and the cheese is melted.

Enjoy!


Roasted Red Pepper and Hummus Wrap

I always have a difficult time coming up with new lunch ideas. My husband attends school during the day, so he doesn’t have access to a microwave. That means I’m limited to making something that doesn’t need to be heated.

Because we are on a budget, we tend to eat the same thing for lunch a few days in a row. But I don’t mind since breakfast and dinner are there to break up the lunch monotony. This week, I decided to do wraps. Like stir-fry, anything goes, so they are a great way to use up extra vegetables. I stuck with hummus for my protein, but an olive-nut spread would also be delicious. For my fillings, I used baby spinach, seedless cucumber, red onion, and roasted red peppers. I used a little help from the grocery with the hummus and roasted red peppers; making both is an easy process (and cheaper than store-bought), but I’ll admit, I’ve been lazy lately.

For the wrap bread, I like to use whole wheat lavash bread, which is a little thicker than a tortilla, but thinner than pita bread. But if you can’t find it (I picked it up from Whole Foods), a tortilla will certainly work.

Roasted Red Pepper and Hummus Wrap

Provides four lunches for 2 people

Ingredients:

2 packages whole wheat lavash bread (freeze one until ready to use)
1 16 oz. container hummus (I’ll be using some of this for another recipes this week)
1 jar roasted red peppers
1 small red onion, sliced thinly
1 seedless cucumber, sliced thinly
1 package baby spinach

Directions:

Lay the lavash bread or tortilla out flat. Spread a generous amount of hummus all over the surface, and follow up with the spinach, onion, and cucumber. Tightly roll the wrap and cut in half at a diagonal.

Serve with multi-grain chips and fruit.

Enjoy!