I like the Mountain Oat bread wrap which is great for wrapping up a lot of stuff like salad greens, cucumber, red onions, feta cheese and grilled veggies for a quick and easy snack or meal. Mountain bread has fewer calories than the traditional lebanese bread. You could use tortillas just as easily.
There are any number of things you can fill a wrap with, in fact just about anything and everything. Salad greens, cucumbers, red onions, french fries, beetroot, broccoli, fresh fennel, tabouleh, tzatziki sauce, hummus, fresh coriander chutney, harissa, dahi wadas or dahi bhallas, tabasco, peri-peri sauce, hard-boiled eggs, hash brown, tofu, sprouts like mung beans and alfalfa, mushrooms, stir-fried asian greens like pak choi, tung choi, any leftover veggie dishes, list is endless!
Today, I am going to wrap up the following:
1) Quinoa, potato falafels
2) Zucchini with onion and tomato
3) Guacamole
4) Romain lettuce
5) Sliced red onions
6) Sliced cucumber
7) Fresh coriander chutney
1/4 cup quinoa
1/2 tsp red chili powder
1/2 tsp coriander powder
1/2 tsp roasted cumin powder
1 tbsp freshly chopped coriander
salt to taste ( I added about 1.5 tsp)
Method
Cook Quinoa
1) Rinse quinoa in a fine mesh container under running water 2-3 times.
2) Heat a tsp oil in a pan. Add the quinoa and roast it for a few minutes.
3) Add 1/2 cup of water and a pinch of salt.
4) Cover with a lid and simmer on lowest flame until all of the water is absorbed and quinoa is cooked.
5) Add a little bit of ghee/butter/olive oil to the quinoa and fluff it up with a fork.
4) Put the mashed potatoes into a big bowl, add quinoa, red chill powder, coriander powder, cumin powder, chopped coriander and salt. Mix everything together.
5) Divide the mix into 10 equal portions and shape them into flattened oval discs as shown below. These can be refrigerated at this stage for up to two days.
7) To deep fry, heat enough oil in a deep kadhai to fry about 3 falafels at a time. This is to avoid waste as I throw the remaining oil and do not re-use it for anything.
8) Slide 3 falafels one by one slowly along the edge of the kadhai and fry until crisp and golden on both sides turning them around occasionally.
9) Remove them on a kitchen-towel lined tray to soak up excess oil and keep aside.
1) 1zucchini 6-8 inches long, washed, and sliced
2) a pinch of hing (asafetida)
3) 1/2 tsp cumin seeds
4) 1/2 cup onion, sliced
5) 1/2 cup tomato, sliced
6) 1/4 tsp turmeric powder
7) 1/4 tsp red chilli powder
Method
1) Heat oil in a skillet.
2) When the oil is hot, add a pinch of heeng (asafetida powder), cumin seeds.
3) Once the cumin seeds crackle, add the onions and fry for one minute.
4) Add 1/4 tsp turmeric powder, 1/4 tsp red chill powder. Fry for one minute.
5) Now add the tomatoes and zucchini.
6) Season with salt and cook uncovered on a low flame until the zucchini softens just a bit and becomes translucent. It will only take 5 minutes or so.
Ingredients
1) 1 ripe avocado
2) 1 tbsp lemon juice
3) Salt to taste
Method
5) Red Onions
Peel the onion and slice lengthwise.
6) Sliced cucumber
Wash, and cut the cucumber into two lengthwise. And then, slice it as shown below.
7) Fresh Coriander chutney
See recipe here
Now for the assembly into a wrap,
1) On a dinner plate or a chopping board, lay out one bread wrap.
2) Arrange 2-3 pieces of lettuce leaf on the right hand side of the wrap leaving 2-3 inches at the right and the bottom. You could press the leaf in the middle to flatten it.
3) Next, arrange cucumber slices and top with guacamole and coriander chutney.
4) Next, a layer of zucchini on top followed by 2 quinoa-potato falafels that have been pressed open slightly.
5) Arrange onion slices on top.
6) Make sure to leave 2-3 inches on the right and at the bottom.
7) To fold into a wrap, first lift the bottom edge (this will close the wrap at the bottom end). Next, lift up the right side of the wrap and fold it all the way to the end neatly. This is how the wrap looks after it is folded.
Now, that's a wrap!
There are any number of things you can fill a wrap with, in fact just about anything and everything. Salad greens, cucumbers, red onions, french fries, beetroot, broccoli, fresh fennel, tabouleh, tzatziki sauce, hummus, fresh coriander chutney, harissa, dahi wadas or dahi bhallas, tabasco, peri-peri sauce, hard-boiled eggs, hash brown, tofu, sprouts like mung beans and alfalfa, mushrooms, stir-fried asian greens like pak choi, tung choi, any leftover veggie dishes, list is endless!
Today, I am going to wrap up the following:
1) Quinoa, potato falafels
2) Zucchini with onion and tomato
3) Guacamole
4) Romain lettuce
5) Sliced red onions
6) Sliced cucumber
7) Fresh coriander chutney
1) Quinoa, Potato falafel recipe
Ingredients
400g potatoes boiled, peeled and mashed1/4 cup quinoa
1/2 tsp red chili powder
1/2 tsp coriander powder
1/2 tsp roasted cumin powder
1 tbsp freshly chopped coriander
salt to taste ( I added about 1.5 tsp)
Method
Cook Quinoa
1) Rinse quinoa in a fine mesh container under running water 2-3 times.
2) Heat a tsp oil in a pan. Add the quinoa and roast it for a few minutes.
3) Add 1/2 cup of water and a pinch of salt.
4) Cover with a lid and simmer on lowest flame until all of the water is absorbed and quinoa is cooked.
5) Add a little bit of ghee/butter/olive oil to the quinoa and fluff it up with a fork.
4) Put the mashed potatoes into a big bowl, add quinoa, red chill powder, coriander powder, cumin powder, chopped coriander and salt. Mix everything together.
5) Divide the mix into 10 equal portions and shape them into flattened oval discs as shown below. These can be refrigerated at this stage for up to two days.
 |
| Quinoa & potato falafel/tikki |
8) Slide 3 falafels one by one slowly along the edge of the kadhai and fry until crisp and golden on both sides turning them around occasionally.
9) Remove them on a kitchen-towel lined tray to soak up excess oil and keep aside.
2) Zucchini with onion and tomato recipe
Ingredients1) 1zucchini 6-8 inches long, washed, and sliced
2) a pinch of hing (asafetida)
3) 1/2 tsp cumin seeds
4) 1/2 cup onion, sliced
5) 1/2 cup tomato, sliced
6) 1/4 tsp turmeric powder
7) 1/4 tsp red chilli powder
Method
1) Heat oil in a skillet.
2) When the oil is hot, add a pinch of heeng (asafetida powder), cumin seeds.
3) Once the cumin seeds crackle, add the onions and fry for one minute.
4) Add 1/4 tsp turmeric powder, 1/4 tsp red chill powder. Fry for one minute.
5) Now add the tomatoes and zucchini.
6) Season with salt and cook uncovered on a low flame until the zucchini softens just a bit and becomes translucent. It will only take 5 minutes or so.
 |
| Zucchini with tomato & onion |
3) Guacamole
(If you don't wish to make guacamole, use freshly cut and sliced avocado)Ingredients
1) 1 ripe avocado
2) 1 tbsp lemon juice
3) Salt to taste
Method
- Cut the avocado lengthwise by going around the whole avocado up to the core. You will need a big knife for this.
- Hold the avocado in the palm of one hand and with the other hand, twist the top-half in a clockwise direction. Bit like opening the lid of a jar. The two halves will come apart easily. One of them will have the seed, and the other one a gaping hole!
- Hold the avocado-half with the seed, in the palm of one hand the seed facing up. You must be very careful with the next step so you don't cut your hand. There are many websites and youtube videos that will show you how to cut and pit an avocado. So, gently but firmly strike the knife's blade on the seed, as if trying to hack it, just enough that the knife's blade gets slightly stuck into the seed. Now, when you twist the knife clockwise, the seed is dislodged and comes out easily. For your safety, you could place the avocado on a piece of cloth on top of chopping board.
- That done, scoop out the flesh with a teaspoon. I insert it at one end of a avocado half and just dig in a bit deeper and go around the entire half and it just comes out in one piece.
- There are two ways to make guacamole. One, blend it in a chopper with lemon juice and salt. Two, just mash it up with a fork for a chunky guacamole. Add salt and lemon juice right away to prevent discoloration. Avocado discolors very quickly.
- You could even blend in a garlic for extra flavor. Some people would add finely chopped tomato or red pepper to it in the end for extra color and crunch.
- Transfer to a dish, cling-wrap it and cover it tightly with a lid and refrigerate it. This can be made up to a few hours ahead.
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| Guacamole |
4) Romain Lettuce
Wash, and soak in water for 30 minutes. Drain the water and shake off excess water and keep aside. A spinner work excellently. Roughly snip by hand into 2-3 pieces.5) Red Onions
Peel the onion and slice lengthwise.
Wash, and cut the cucumber into two lengthwise. And then, slice it as shown below.
 |
| Sliced lebanese cucumbers |
See recipe here
Now for the assembly into a wrap,
1) On a dinner plate or a chopping board, lay out one bread wrap.
 |
| Oat bread wrap |
2) Arrange 2-3 pieces of lettuce leaf on the right hand side of the wrap leaving 2-3 inches at the right and the bottom. You could press the leaf in the middle to flatten it.
3) Next, arrange cucumber slices and top with guacamole and coriander chutney.
4) Next, a layer of zucchini on top followed by 2 quinoa-potato falafels that have been pressed open slightly.
5) Arrange onion slices on top.
6) Make sure to leave 2-3 inches on the right and at the bottom.
7) To fold into a wrap, first lift the bottom edge (this will close the wrap at the bottom end). Next, lift up the right side of the wrap and fold it all the way to the end neatly. This is how the wrap looks after it is folded.
Now, that's a wrap!
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