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Wraps – Cook Once – Eat Twice

Wraps- Cook Once/Eat Twice

Vegetable and bean tortillas are a versatile way to eat a nutritionally packed lunch or dinner served with a bowl of soup. Be creative with fillings using various vegetables, salad greens and beans. You can use left-over green lentils, azduki or other types of beans perhaps from dinner you made the previous evening. Personally I love pinto beans and these are my favourite beans to make my wraps with.

Ingredients;
1 tsp sesame oil
½ cup carrot, cut into matchsticks
½ cup onions cut into matchsticks
Pinch of sea salt
2 barley or rice bread wraps
¼ cup tofu mayonnaise
1 cup salad mix, loosely packed
¼ cup naturally fermented sauerkraut
½ avocado, cut lengthwise into 6 slices
1 tbsp reduced balsamic vinegar
Fried beans

If using the green lentils or beans, place them in a pan with a small amount of water, just enough to cover the bottom and heat over medium-low heat, stirring continuously, or if you prefer add them to the vegetables (see option below)

In a separate pan, heat the oil over medium heat and sauté the carrot and onion with the salt for 2 to 3 minutes. Add a small amount of water 1 to 2 tablespoons) if needed. Add the beans and fry them with the vegetables. Set aside.

Warm up the tortillas over medium heat in a pan. Spread the tofu mayonnaise on the tortillas, and then fill them with the salad mix, cooked vegetables, and beans or lentils, and avocado slices and sauerkraut. Drizzle with reduced balsamic vinegar, roll into burrito form and serve. Enjoy!

Recipe for Tofu Mayonnaise
400g soft or silken tofu, sliced into 4 pieces
3 tbsp apple cider vinegar
1 tbsp rice syrup
4 tbsp olive oil
½ tsp sea salt
2 tsp Dijon mustard

Steam the tofu for 5 minutes and allow it to cool. In a small pot, gently warm the cider vinegar, rice syrup, oil, salt and mustard over medium high heat for 2 to 3 minutes, being careful not to let the liquid boil. Transfer to a blender and blend all ingredients until creamy.Store in a glass jar in the refrigerator.

Note; Pinto beans can purchased in a can (buy organic) and rinse well before using.

There are over 200 delicious recipes in my book ‘Macrobiotics for all Seasons’ available on my website www.marlenewatsontara.com

In good health

Marlene x

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