Fancy something that looks colorful, is packed full of flavors and is also healthy? This recipe is definitely a good choice! You may still remember the Falafel in Pita bread from an earlier issue, which could also be made as a falafel wrap by using a flatbread. Alright, if you think that it’s too complicated to prepare falafel balls, then there is no excuse to complain about this one.
A wrap is basically made with a flatbread rolled around a filling, which could be a mixture of anything such as beans, vegetables, different kinds of meats or cheeses. In this recipe I’m gonna make a combination with colorful vegetables, beans and rice for the filling, then top it off with tomato salsa. This tomato salsa is also a great accompaniment to other main dishes or just simply as a delicious topping on toast or crackers. You can put one or two spoons of salsa into the wrap to create some freshness. But you don’t have to because we have the fantastic creamy guacamole!
Guacamole is one of the easiest, tastiest and healthiest dishes. It’s mainly made from avocado. Avocados are full of vitamins, minerals, antioxidants and diverse fats, which make them super nutritious. These fruits are becoming much easier to find, from your neighborhood fruit shop, supermarket or online. You should just wait until their color turns into a deep green or purple, then it’s the right time to enjoy. Guacamole is just like the tomato salsa; you can make it as a fresh topping for breads or even as sauce for pasta. This wrap is also perfect for on the go – just plop it in your lunch box or your picnic basket.
(4 medium sized wraps)
4 pieces of whole grain flat-bread
1 large ripe avocado, mashed
6 white mushrooms, sliced
2 tomatoes, diced
1 small cup of corns
1 small cup of cooked mix-beans (black, white, kidney…)
1/2 small zucchini, diced
1/2 small sweet potato, shredded
1 small green/red chili
some slices of onion
1 clove of finely chopped garlic
1/2 lemon or lime
1 small cup of cooked rice
a bunch of coriander and green salad (baby spinach or lettuce…)
spices: salt, pepper, olive oil and ground cumin
1. Tomato salsa: Mix the diced tomatoes with salt, pepper, olive oil and some finely chopped garlic, coriander and green pepper. Squeeze 1-2 table spoons of lemon juice in and taste. You can add more herbs (fresh or dry) to create your own version. Set aside for at least 20 minutes to let all flavors develop.
2. Put a pan on medium heat, drizzle in some oil, and sauté the onions and garlic for 1-2 minutes. Put all the zucchini, mushrooms, sweet potato, corn and chili into the pan. Season with salt, pepper and ground cumin. Keep stirring for about 5-6 minutes, add the mixed beans. Use a big spoon to mash the beans partially and leave some whole. Turn off the heat, add in green salad for a quick mix and set aside.
3. Guacamole: Cut the avocado in half, scoop the flesh out with a spoon. Mix the mashed avocado with finely chopped coriander, chili, salt, pepper, 1 teaspoon olive oil and the rest of half lemon juice.
4. Warm the wrap. Put one fourth of the mixture from the pan on one side of the wrap, keep adding rice, guacamole and roughly chopped coriander. Roll it up, cut into two, garnish with tomato salsa and munch!