3 Healthy and Easy Tortilla Wrap Recipes

Описание: Make these protein rich wraps / tortillas and never buy shop bought again! They're all nutritious, tasty and easy to make. Find the recipes below.


Recipes

Red lentil wraps / tortillas

Ingredients:
150g red lentils
350g vegetable stock (warm)
1 small handful of spinach
Zest of half a lemon

Method:
Soak the lentils in the vegetable stock for at least 4 hours.
Transfer to a blender and add the spinach, lemon zest, salt and pepper.
Heat a frying pan over a medium-low heat with 1 tsp of olive oil.
Pour in enough batter to coat the bottom of the pan with a thin layer. Use the back of a spoon to spread the batter to the edges of the pan.
Fry for 2-3 minutes on each side then place inside a tea towel to steam.
Cook the rest of the wraps, adding extra oil if needed.


Tofu wraps / tortillas

Ingredients:
300g silken tofu
150g wholemeal flour
250 plain flour + extra for dusting the worktop
1 tbsp olive oil
1 small handful of parsley
1 garlic clove

Method:
Finely chop the parsley.
In a bowl combine the flours, olive oil, silken tofu, parsley and one clove of garlic zested in. - Season with salt and pepper.
Once mostly combined use your hands to bring the dough together.
Knead on a lightly floured worktop for a few minutes.
Divide the dough into 6 portions and roll out on a floured worktop as thin as you can get them without any tearing. (Place in between parchment paper to prevent sticking if not cooking straight away)
Heat up a frying pan over medium heat. Fry the wrap for 2-3 minutes on the first side, once bubbles start to form, flip it over and cook for another 2-3 minutes. Repeat for the remaining wraps. (You shouldn’t need any oil but you can rub the bottom of the pan with a tsp of oil if needed).
Cook remaining wraps.

Black beans wraps / tortillas

Ingredients:
140g plain
100g wholemeal
180g black beans
1 tbsp olive oil
100ml warm water
1 tsp chipotle paste
1 tsp ground cumin

Method:
In a food processor add the black beans, olive oil, 50ml of warm water, cumin, chipotle paste, 50ml warm water with salt and pepper. Blend for a few minutes or until mostly smooth.
Add the flour and blend for 1 minute.
Add another 50ml warm water and blend until a dough is formed.
Remove the dough from the food processor and lightly knead to form into a ball.
Divide the dough into 6 portions and roll out on a floured worktop as thin as you can get them without any tearing. (Place in between parchment paper to prevent sticking if not cooking straight away)
Heat up a frying pan over medium heat. Fry the wrap for 2-3 minutes on the first side, once bubbles start to form, flip it over and cook for another 2-3 minutes. Repeat for the remaining wraps. (You shouldn’t need any oil but you can rub the bottom of the pan with a tsp of oil if needed).
Cook remaining wraps.

0:00 Intro
0:15 Red lentil wraps
1:53 Black bean wraps
3:28 Tofu Wraps
5:02 Outro