Vegetarian Wraps Recipe (also Vegan) Healthy Vegetarian Recipes On Video
Instructions
1.If you are cooking the aduki beans rather than using canned beans, soak a cup of the dry beans overnight with lots of water. At least 2 hours before dinner, or as early as you like, drain them, then add 2 cups of water and simmer them for an hour. Do not use any salt when cooking them. A piece of kombu (seaweed) in the cooking water, if you can find it, will really help in the digestibility of the beans.
2.If you are using canned aduki beans, look for beans that do not have any salt. Some varieties are actually cooked with kombu, which is ideal.
3.To make a vinaigrette for marinating the beans, use a base of 1 part oil (this will not be cooked, so any unrefined oil is fine) to 3 parts liquid. The 3 parts liquid can be made up of any combination, but acidic liquids are ideal for helping to break down the protein of the beans. cup olive oil, cup balsamic vinegar and cup lemon juice is one of my favorite combinations, and you can add any herbs or spices you like. Add salt to this marinade if you are making it yourself. If you are using purchased vinaigrette, make sure that there is salt in the ingredients. If not, add some! Beans need some salt since they are not cooked with any.
4.Put the cooked beans in a small bowl, with enough of the marinade to cover. There will be leftover dressing, and it will be fantastic drizzled over the vegetables in the wrap. Chop the parsley and stir it into the beans. Leave this to marinate for at least an hour, but it will only get better the longer you leave it. If you have time to cook the beans in the morning and leave them to marinate in the fridge, they will be chock full of vinaigrette goodness by dinner time.
5.When you are ready for dinner, heat a small pan on medium. Add a teaspoon of olive oil and saut the onions briefly, just to soften their flavor. If you like them raw, you can skip this step.
6.Heat the wraps in a toaster oven on low, or a full-size oven, or heat briefly in the pan you used for the onions. Fold one end in, roll and enjoy!
7.Arrange some beans, vegetables and sprouts in the middle of the wrap and marvel at your flair for creating simple healthy vegetarian recipes such as this vegetarian wraps recipe.
