wraps Archives - Forks Over Knives

Taco Lettuce Wraps with Melon Salsa

Nancy Macklin, RDN — Wed, 16 Aug 2023 17:02:06 +0000

Fresh and filling, these taco lettuce wraps infuse chewy quinoa and hearty pinto beans with your favorite Mexican flavors to create a delicious handheld meal. Corn kernels add bursts of juicy sweetness to the grain medley while red onion offers a tangy crunch. The drool-worthy filling is spooned into tender lettuce leaves and topped with a cantaloupe salsa that gets a kick of heat from chopped jalapeño. Mint replaces cilantro in the salsa to add a fresh twist, which works perfectly to liven up the smoky, savory flavors of the taco filling. Feel free to add a drizzle of hot sauce or a dollop of vegan sour cream for extra oomph!

For more vegan lettuce wrap recipes, check out these tasty ideas:

Yield: Makes 12 to 16 wraps

1½ cups dry tricolor quinoa
1 cup fresh or frozen sweet corn kernels
1 cup chopped red onion
3 cloves garlic, minced
2 tablespoons salt-free taco seasoning
1 15-oz. can no-salt-added pinto beans, rinsed and drained (1½ cups)
Sea salt, to taste
Freshly ground black pepper, to taste
2 cups chopped cantaloupe
1 cup fresh salsa or pico de gallo
1 fresh jalapeño chile, seeded and finely chopped
2 tablespoons chopped fresh mint
2 tablespoons lime juice
12 to 16 green-leaf lettuce leaves
1 avocado, halved, seeded, peeled, and thinly sliced

Instructions

In a large saucepan combine quinoa, corn, ¾ cup of the onion, the garlic, taco seasoning, and 3 cups water. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until quinoa is tender. Remove from heat. Stir in pinto beans. Season with salt and black pepper.
Meanwhile, for salsa, in a medium bowl stir together the next five ingredients (through lime juice) and the remaining ¼ cup onion.
Fill lettuce leaves with quinoa mixture. Serve with melon salsa and avocado.

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Jambalaya-Style Collard Wraps

Nancy Macklin, RDN — Thu, 27 Jul 2023 17:26:11 +0000

Get classic Cajun flavors wrapped up in the South’s favorite leafy green when you make a batch of these scrumptious collard wraps. Saucy red beans and rice are simmered with bell peppers, okra, and tomatoes in a spicy Cajun seasoning to create a jambalaya-style filling. While the mixture melds together on the stovetop, you’ll trim and shape sturdy collard leaves into perfect wraps to create a burrito-style meal. Simply spoon the filling down the center of each leaf, give it a tuck and a roll, and then sink your teeth into this portable dish that puts the South in your mouth with every bite.

For more vegan recipes inspired by Southern cuisine, check out these tasty ideas:

Yield: Makes 16 wraps

1 cup chopped celery
1 cup chopped onion
1 cup chopped green bell pepper
6 cloves garlic, minced
2 cups low-sodium vegetable broth
1½ cups dry brown rice
2 teaspoons chopped fresh thyme
1 15-oz. can no-salt-added red beans, rinsed and drained (1½ cups)
1 14.5-oz. can no-salt-added fire-roasted diced tomatoes, undrained
2 cups sliced fresh or frozen okra (optional)
2 tablespoons salt-free Cajun seasoning
2 tablespoons red wine vinegar
8 scallions, sliced
Sea salt, to taste
Freshly ground black pepper, to taste
16 fresh collard leaves

Instructions

In a large pot cook celery, onion, bell pepper, and garlic over medium 2 to 3 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add vegetable broth, rice, thyme, and 1 cup water. Bring to boiling; reduce heat. Cover and simmer 35 minutes or until tender. Add the next five ingredients (through vinegar). Cook 3 to 4 minutes or until okra is tender. Remove from heat. Stir in scallions. Season with salt and black pepper.
Meanwhile, prep collard leaves by slicing off the stem ends. Spoon rice mixture in the center of each leaf. Fold in sides and roll up burrito-style. Secure with a toothpick, if needed. Halve crosswise to serve. If you like, sprinkle with additional fresh thyme.

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Grilled Summer Veggie Wraps

Nancy Macklin, RDN — Thu, 20 Jul 2023 17:10:14 +0000

If you thought lettuce cups weren’t filling enough to be served as a main course, think again: These hearty veggie wraps feature a satisfying medley of char-grilled eggplant, bell pepper, and zucchini. While the colorful veggies are enough to make you salivate, the real star of the show is chickpeas, which get a triple appearance in this scrumptious dish. Each lettuce leaf is slathered in creamy hummus before being piled high with toppings, while whole chickpeas are tossed into the veggie mix and aquafaba (chickpea liquid) emulsifies the smoky citrus dressing. Romaine leaves are sturdy enough to act as edible flatware and add a satisfying crunch to each bite. When you want a veg-forward meal to fill a rumbling tummy, fire up the grill and whip up a batch of these wonderful wraps to satisfy your cravings.

Tip: Vegetable mixture can be made ahead and chilled to use in cold wraps.

For more lettuce wrap recipes, check out these tasty ideas:

Yield: Makes 12 wraps

1½ 15-oz. cans no-salt-added chickpeas, drained, and 3 tablespoons liquid (aquafaba) reserved
3 tablespoons lemon juice
4 teaspoons tahini
2 teaspoons ground cumin
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 medium eggplant, cut into ¾-inch slices
1 medium zucchini, quartered lengthwise
2 medium red and/or green bell peppers, quartered lengthwise
1 medium onion, cut into ½-inch slices
Sea salt, to taste
Freshly ground black pepper, to taste
12 romaine lettuce leaves
1 8-oz. container oil-free hummus (1 cup)
¼ cup chopped fresh parsley
2 tablespoons pine nuts, toasted
Lemon wedges

Instructions

Rinse and drain chickpeas, reserving 3 tablespoons aquafaba for dressing. For dressing, in a small bowl stir together aquafaba and the next five ingredients (through garlic powder).
Grill eggplant, zucchini, bell peppers, and onion, covered, over medium-high 5 to 10 minutes or until tender and lightly charred, turning once. Use half of the dressing to periodically brush over vegetables as they cook.
Transfer vegetables to a cutting board. When cool enough to handle, cut vegetables into bite- size pieces. Season with salt and black pepper.
Spread each lettuce leaf with about 1 tablespoon hummus. Top with chickpeas and grilled vegetables. Drizzle with the remaining dressing. Sprinkle with parsley and pine nuts. Roll romaine around filling and serve with lemon wedges.

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Curry Chickpea Lettuce Wraps

Nancy Macklin, RDN — Wed, 10 May 2023 17:09:30 +0000

Need a healthy, hunger-busting lunch recipe that will keep you full until dinnertime? These delightful chickpea wraps will do the trick. Each tender lettuce leaf cradles a goldmine of flavor thanks to the tangy curried salad dressing that will leave you savoring every last bite. Tofu creates a creamy texture while Dijon mustard, curry powder, and crushed red pepper amplify the Indian-inspired flavor profile. Tart dried cranberries, refreshing celery, and crunchy pecans are added to the hearty chickpeas to create a mixture that’s reminiscent of a classic deli chicken salad—except our vegan version is far healthier and packed full of plant-based power foods!

Pro tip: Don’t rinse the chickpeas; a light coating of aquafaba will help bind the filling. You’ll also use aquafaba in the dressing to make it extra smooth.

For more amazing lettuce wrap recipes, check out these tasty ideas:

Yield: Makes 8 wraps

Ingredients

CURRY SALAD DRESSING

½ of a 12-oz. package light silken tofu
¼ cup aquafaba
1 tablespoon pure maple syrup
2 teaspoons Dijon mustard
2 teaspoons curry powder
¼ teaspoon crushed red pepper (optional)
2 tablespoons unsweetened, unflavored plant-based milk

WRAPS

2 15-oz. cans no-salt-added chickpeas, drained and liquid (aquafaba) reserved
½ cup chopped celery
½ cup chopped red bell pepper
½ cup dried cranberries
4 scallions, sliced
Sea salt, to taste
Freshly ground black pepper, to taste
Red leaf or bibb lettuce leaves
2 tablespoons chopped pecans, toasted
Crispbread crackers (optional)

Instructions

For Curry Salad Dressing, in a small blender or food processor place tofu, aquafaba, maple syrup, Dijon mustard, curry powder, and, if desired, crushed red pepper. Cover and blend until smooth, gradually adding plant-based milk until dressing is pourable. Refrigerate if not using immediately.
For wraps, coarsely chop chickpeas and place in a large bowl. Add celery, bell pepper, cranberries, and scallions. Drizzle with Curried Salad Dressing and toss to coat. Season with salt and black pepper.
Spoon chickpea mixture into lettuce leaves and sprinkle with pecans. If desired, serve with crispbread crackers.

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Chickpea Wraps with Homemade Spinach Tortillas

Darshana Thacker Wendel — Wed, 03 May 2023 17:18:14 +0000

Gobble up one of these wholesome chickpea wraps when you’re craving something fresh, filling, and full of flavor. While you’re welcome to buy your own whole wheat spinach tortillas, our homemade version is easy to make and extra delicious. The combination of almond flour and whole wheat flour make them super soft, and a dash of lemon juice adds subtle brightness to the earthy spinach. Simply cook them on a skillet until air bubbles form in the dough and you’ll have a stack of delicious homemade wrappers in no time. Each green tortilla is filled with mashed chickpeas, crunchy fresh veggies, and a tangy cashew lemon sauce that will leave you licking your fingers. Perfect for a grab-and-go lunch or to pack in your kid’s lunchbox, these hunger-busting wraps will fuel your day with plant-based goodness.

Tip: To keep tortillas soft when reheating them, place in a skillet and cover with a clean damp kitchen towel. Heat 1 minute over medium-low, then flip and heat 1 minute more. Or wrap one or more tortillas in a clean damp towel.

For more healthy vegan wraps, check out these tasty ideas:

Yield: Makes 8 wraps

2 cups fresh spinach
½ cup almond flour
5 tablespoons lemon juice
2½ cups white whole wheat flour
¾ teaspoon sea salt
1 teaspoon regular or sodium-free baking powder
½ cup all-purpose flour, for dusting
½ cup raw cashews
1 tablespoon lemon zest
3 cloves garlic
1 15-oz. can chickpeas, rinsed and drained (1½ cups)
3 cups salad greens
2 large tomatoes, thinly sliced
1 large carrot, grated
2 Persian cucumbers, thinly sliced
Hot sauce (optional)
½ cup finely chopped fresh cilantro

Instructions

For tortillas, in a food processor combine spinach, almond flour, 2 tablespoons lemon juice, and ¾ cup water. Process until creamy. Add whole wheat flour, salt, and baking powder. Process on low 3 to 5 minutes or until dough is soft and stringy. Let dough rest 10 to 15 minutes.
Dust a large cutting board with all purpose flour. Place dough on prepared surface and knead a few times. Divide dough into eight equal portions.
Roll one portion into a ball; roll ball in flour. Using a rolling pin, roll out into a thin, even disk about 8 inches in diameter.
Heat a large nonstick skillet over medium. Place tortilla on the hot skillet. Cook 2 to 3 minutes or until surface appears dry and bubbles form. Flip and cook 1 to 2 minutes more or until tortilla puffs up. Transfer tortilla to a kitchen towel-lined basket. Cover with another kitchen towel to keep warm.
Repeat steps 3 and 4 with remaining dough, stacking cooked tortillas in the towel-lined basket as you go.
For cashew lemon sauce, in a blender combine raw cashews and ¾ cup water. Cover and blend until creamy. (It may take a minute or two if using a regular blender instead of a high-speed blender.) Add 3 tablespoons lemon juice, the lemon zest, garlic cloves, and sea salt to taste. Blend to a creamy sauce. Taste and adjust seasoning. Refrigerate in an airtight container up to 5 days.
For wraps, use a fork to mash chickpeas in a bowl. Spread tortillas with mashed chickpeas, then top with salad greens, tomatoes, carrot, and cucumbers. Drizzle each with 2 tablespoons of cashew lemon sauce and a dash of hot sauce (if using). Sprinkle with cilantro. Roll up wraps, securing with toothpicks if necessary.

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White Bean Wraps with Pickled Cucumber and Mint

Shelli McConnell — Wed, 25 May 2022 16:53:48 +0000

These flavorful wraps hit the spot when you’re looking for a quick meal that’s both refreshing and filling. Creamy cannellini beans are mashed with aromatic mint and slathered on a tortilla, which gets piled with greens, red onion, and tangy pickled cucumber. Quick-pickling the cucumber and onions infuses them with zingy flavor while still maintaining their satisfying crunch. Feel free to add in other veggies—such as radishes, carrots, or beets—to the pickling juices if you want a heftier wrap.

Yield: Makes 4 wraps

1 medium English cucumber, thinly sliced (3 cups)
½ teaspoon coarse sea salt
1 medium red onion, thinly sliced (1 cup)
⅓ cup apple cider vinegar
2 cloves garlic, thinly sliced
2 teaspoon pure maple syrup
1 15-oz. can no-salt-added cannellini beans, rinsed and drained (1½ cups)
3 tablespoon chopped fresh mint
4 8-inch whole wheat tortillas
2 cups fresh baby greens

Instructions

Place cucumber slices in a colander. Sprinkle with salt; toss to coat. Let stand 30 minutes. Rinse and drain; pat dry with paper towels. In a bowl combine cucumber and onion slices, vinegar, garlic, and maple syrup; stir to coat. Cover and chill 3 hours or overnight. Drain before using.
In a small bowl, mash beans until smooth. Stir in mint. Spread bean mixture over tortillas. Top with pickled mixture and greens. Roll up tortillas.

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Israeli Breakfast Salad Wrap

Mary Margaret Chappell — Wed, 18 May 2022 17:21:50 +0000

This savory breakfast wrap is packed full of fresh produce and creamy hummus for a morning meal that will keep you full until lunch. Lemon juice adds brightness, and chopped scallions offer a tangy onion flavor that pairs perfectly with cooling cucumber. Feel free to make these the night before; just cover tightly with plastic wrap and store in the fridge until you’re ready to dig in!

Yield: Makes 1 wrap

¼ cup chopped tomato
¼ cup chopped cucumber
2 tablespoons chopped scallions
½ teaspoon lemon juice
1 8-inch whole grain tortilla
2 tablespoons oil-free hummus

Instructions

In a small bowl combine chopped tomato, cucumber, scallion, and lemon juice; toss gently.
Spread hummus on the tortilla and top with salad. Roll up burrito-style.

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Curried Tofu Summer Rolls

Darshana Thacker Wendel — Mon, 16 May 2022 18:55:03 +0000

The easy curry marinade in this tantalizing recipe transforms a block of tofu into a mouthwatering treat. The bite-size chunks—bundled with thin rice noodles, shredded carrots, spinach, and cilantro—are rolled up in rice paper wrappers to create a super-fresh snack. These tofu summer rolls are the perfect appetizer to munch on while you wait for the main course to be ready–or have a few to make it a meal. Enjoy as is, or dip each flavorful bundle into a homemade peanut sauce for extra oomph!

Tip: To make this recipe gluten-free, be sure to use gluten-free rice paper wrappers.

Yield: Makes 8 rolls

4 oz. dry brown rice Mai Fun noodles
1 tablespoon tomato paste
1½ teaspoons potato starch
1½ teaspoons curry powder
1 teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon sea salt
1 14-oz. package extra-firm tofu
16 brown rice paper wrappers
4 cups fresh baby spinach, stems removed
1 cup shredded carrots
¼ cup chopped fresh cilantro

Instructions

Preheat oven to 400°F. Line a baking sheet with parchment paper.
Cook noodles according to package directions; drain. Rinse with cold water; drain well. Using scissors, snip noodles into 2- to 3-inch-long pieces.
For marinade, in a bowl stir together the next six ingredients (through salt). Pat tofu dry with paper towels; cut into ¾-inch-thick slices. Add tofu to marinade, stirring gently to coat. Let stand 30 minutes.
Remove tofu from marinade; transfer any remaining marinade to a small saucepan. Arrange tofu on prepared baking sheet. Bake 20 minutes.
Create an assembly station with rice paper, noodles, tofu, spinach, carrots, and cilantro. Fill a wide shallow bowl halfway with warm water and place near rice paper with a cutting board.
To assemble, gently slide two sheets of rice paper into the bowl of water; let soak 20 seconds to soften. Remove wrappers from water and stack them on the cutting board. On the edge closest to you, place four to six spinach leaves. Top with 2 tablespoons noodles and 2 tablespoons carrots. Place a tofu strip parallel to spinach. Sprinkle with cilantro.
Fold the nearest edge of rice paper up and over the filling, tucking it under the roll and pulling the roll toward you. Hold the fold in place with your thumbs on either side and fold in left and right sides. Continue rolling until wrap is rolled up. Repeat with remaining rice paper and filling ingredients.
Dip a sharp knife in water and cut rolls in half. Warm reserved marinade over low. Serve with rolls.

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Lettuce Cups with Roasted Radish and Farro

Shelli McConnell — Wed, 30 Mar 2022 17:14:57 +0000

These lettuce cups make a fun handheld appetizer or light meal. Roasting the radishes helps to mellow their peppery flavor. Chewy farro brings meaty substance, walnuts add a satisfying crunch, and a drizzle of creamy tahini dressing brings it all together.

Yield: Makes 8 cups filling

1½ lb. radishes, trimmed and quartered
1 medium sweet onion, cut into thin wedges
2 Tbsp. apple cider vinegar
Sea salt, to taste
Freshly ground black pepper, to taste
1¼ cups dry farro
¼ cup lemon juice
3 Tbsp. tahini
1 small clove garlic
8 baby romaine leaves
1 Tbsp. chopped toasted walnuts
Lemon wedges (optional)

Instructions

Preheat oven to 425°F. Place radishes and onion on a 15×10-inch baking pan. Drizzle with vinegar; toss to coat. Season with salt and pepper. Roast vegetables 30 to 35 minutes or until tender and lightly browned, stirring once.
Meanwhile, in a medium saucepan combine 3 cups water and the farro. Bring to boiling; reduce heat. Cover and simmer 25 to 30 minutes or until farro is tender. Drain if necessary.
Meanwhile, for tahini sauce, in a blender combine lemon juice, tahini, garlic, and ½ cup water. Cover and blend until smooth. Season with salt and pepper.
In a large bowl combine radish mixture, cooked farro, and tahini sauce; toss to coat. Serve in baby romaine leaves and top with walnuts. If desired, serve with lemon wedges.

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Squash and Bean Thread Noodle Spring Rolls

Shelli McConnell — Tue, 15 Feb 2022 18:25:27 +0000

Transparent when cooked, bean thread noodles, aka glass noodles, are traditionally made from mung bean starch and make a tasty filling for spring rolls. These colorful bundles also incorporate shredded butternut squash, refreshing zucchini slices, and spicy jalapeños for the perfect balance of flavors. And while it might seem difficult to wrap up a tidy spring roll, you’ll easily get the hang of it after a few tries of working with the rice paper wrappers. The creamy homemade peanut dipping sauce is the icing on the cake for this veggie-packed snack!

Yield: Makes 8 rolls

2 cups coarsely shredded peeled butternut squash
4 oz. dry bean thread noodles
16 brown rice paper wrappers
1 medium zucchini, seeded and cut into 3-inch strips (1½ cups)
3 scallions, cut into 3-inch slivers (1 cup)
48 fresh cilantro leaves
1 small red jalapeño, seeded and very thinly sliced
2 tablespoons natural peanut butter
2 tablespoons lime juice
2 teaspoons reduced-sodium soy sauce
1 teaspoon date paste
1 clove garlic, minced
Finely chopped peanuts (optional)

Instructions

Place butternut squash in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 3 minutes or until tender; cool.
Cook noodles according to package directions; drain. Rinse with cold water; drain well. Using scissors, snip noodles into 2- to 3-inch-long pieces.
Create an assembly station with rice paper wrappers, noodles, butternut squash, zucchini, scallions, cilantro, and jalapeño. Fill a wide shallow bowl halfway with warm water and place near wrappers with a cutting board.
To assemble, gently slide two wrappers into the bowl of water; let soak 10 seconds. Remove wrappers from water, letting excess water drip off, and stack them on the cutting board. (Wrappers will continue to soften.) Across the middle and the edge farthest from you, arrange two rows of three cilantro leaves each. Scatter a few jalapeño slices over wrappers. On the edge closest to you, place ¼ cup noodles. Top with ¼ cup butternut squash, 3 tablespoons zucchini, and 2 tablespoons scallions.
Fold the nearest edge of the wrapper up and over the filling, tucking it under and pulling the roll toward you. Hold the fold in place with your thumb on either side and fold in left and right sides. Continue rolling until wrapper is tightly rolled up. Repeat with remaining wrappers and filling ingredients.
For sauce, in a bowl whisk together the next five ingredients (through garlic) and ¼ cup water until smooth. If desired, sprinkle with chopped peanuts.
Dip a sharp knife in water and cut rolls in half. Serve immediately with peanut sauce.

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