Black Bean & Roasted Vegetable Wraps
Title: Black Bean & Roasted Vegetable Wraps
Author: Britney Shawley
Recipe type: Dinner
Prep time: 20 minutes
Cook time: 15 minutes
Total time: 35 minutes
Serves: 4 – 6 people
Many years ago I decided to eat a wrap from Starbucks. It was filled with quinoa and black beans and I loved every second of it. When I came home, I decided to make my own version of it. I have since added roasted sweet potato’s to this wrap as it adds depth of flavor and nutrition that makes me so happy! I also make extra sweet potatoes as a side veg to the wrap! You can also have these wraps as leftovers for lunch! I keep the fillings separate, and roll up in wrap right before I am about to chow down. Enjoy!
For Sweet Potato:
2 small sweet potato’s, peeled and diced small (make at least 4-6 more if going to use some for a side)
1 tbsp avocado or grapeseed oil
1-2 tsp salt
1 medium Onion, diced
Olive Oil or Coconut Oil (for frying)
2 tsp Soya Sauce of choice (I use Bragg Amino Acids)
2 tsp garlic powder
1/2 tsp cayenne
1 red pepper, sliced (optional)
3 Garlic cloves
2 carrots, shredded
3/4 cup black beans, soaked, rinsed, cooked (or in a can)
3/4 cup mozzarella cheese or vegan Daiya cheese, shredded (optional)
1/4 cup cilantro (optional)
4-6 tbsp Hummus (or pesto!)
Juice of lime or lemon (optional)
1 avocado, sliced (optional)
4 – 6 Wraps or Naan of choice
1 tsp baking soda (to add to the black beans to break down cell wall and all you to mash them with a potato masher or fork)
FOR SWEET POTATOES:
- Preheat Oven to 400F
- Peel and dice sweet potato. Place on baking sheet lined with parchment paper. Add oil and salt to sweet potatoes.
- Cook in oven for 40 minutes until golden color on tops and caramelized on sides that touch pan. Once cooked take out of oven and set aside.
FOR MUSHROOM & RED PEPPER:
In a pan, add butter or oil then add diced mushrooms to pan. Drizzle tamari sauce and let cook until mushrooms are slightly browned and decreased in size
After about 3 minutes add sliced red peppers and let them cook down. Put lid on pan.
Add minced garlic. stir until fragrant, about 2-3 minutes.
FOR ONIONS & BLACK BEANS:
- Add diced onions into a new pan with oil. Let cook on medium heat for about 5 minutes. Add tamari sauce and let cook for another 3 minutes until they get caramelizy and translucent. Add garlic powder & cayenne.
- Choose one option:
A) Add black beans [that you pre soaked, sprouted & cooked] into caramelized onions.
B) Add drained and rinsed canned black beans to caramelized onions.
- Add baking soda and tamari sauce and let all cook together for 5 – 10 minutes
- Use a potato masher to mash down the beans into more of a paste.
FOR CARROTS & CHEESE:
Peel and shred your carrots. set aside.
Shred cheese (if using), set aside.
Add the black beans and onions. Mix them together until well combined. Add shredded carrots. Mix it all together.
Using a Wrap or Naan bread…. add hummus (or pesto), then add a few big scoops of the bean mixture on top. Add a big scoop of sweet potatoes, squeeze lemon on top and add a few sprinkles of cheese and cilantro if using.
Roll the Wrap or Fold the Naan and place on grill for 2 minutes ……. on a pan to toast it on both sides…… or in a toaster oven for about 3-5 minutes. You want the outsides to be crunchy and lightly toasted. Slice in half.
Leave out the quinoa and add another vegetable like peppers into the onions and garlic.
Quick Tips & Tools:
1 medium pot, 1 large pot, grill or toaster oven, fry pan
Serve along side a salad or roasted vegetables.
If you want to travel with these, I generally use a George Forman grill, toaster oven or fry pan, to warm the wrap. Then I roll it up in wax paper and then surround it with tin foil to keep it warm and in place. Cut in half.
If you want to eat them the next day, store the a filling in a separate container and assemble your wraps the next day…. adding cheese on top of warmed up fillings (use fry pan), and add your mayo or hummus, and a give it a fresh hot fry pan, toaster oven or George Forman press to warm.
Don’t think that because you don’t have a vegetable or ingredient that you cant make these. You can!!! Either substitute with what you do have in your fridge or keep it super simple and only do sweet potatoes, beans and onion. Still delicious!