When we are looking for a quick, easy and nutritious meal to make mid week, this is our go-to dinner: wraps.
There are many combinations and permutations for this dinner, depending on what is in our fridge, but the recipe below is a pretty standard combination.
We usually have a “chilli con veggie” sauce, with a fresh tomato based salsa, guacamole, nuts and the tortilla wraps themselves. Sometimes we add cheese or hummus. Feel free to mix and swap vegetables in the chilli sauce, tomato salsa and add-on extras to your dietary requirements, taste or fridge contents.
For the tortilla wraps, we have tried and tested numerous types — corn, rye, oats, gluten free, wheat, wholewheat. The favourite so far were freshly made corn tortillas from the local whole foods shop, but we also regularly use a wholemeal based wrap. Some of the nicer tasting wraps are too flimsy to hold the sauce, so its a delicate balance to get the right taste and a texture that is up to the challenge of the chilli! Avoid the ones that taste like cardboard, and use corn or other gluten-free wraps if you are intolerant.
This recipe serves 2-3 people.
Chilli con Veggie
- 1 brown onion, finely chopped
- 1 clove of garlic, chopped
- 1-2 chillies (red or green, depending on how spicy you like it, or chipotle chillis in adobo sauce if you can find them)
- 1 eggplant, diced
- 1 zucchini, diced
- 300g mushrooms, sliced
- 1 tablespoon ground cumin
- 1-2 tablespoons smoked paprika
- 2 tablespoons unprocessed cocoa powder (no added sweetener)
- 400g tin roma tomatoes
- 1 cup of cooked red kidney or black beans (you can also use 400g tin of beans, rinsed)
- 250g cherry or grape tomatoes, roughly chopped
- 2 cobs fresh corn
- 1 red capsicum (pepper, paprika), chopped in small pieces
- 1 bunch of coriander or mint, leaves picked
- 2-3 spring onions, finely chopped
- 1/2 lime, juiced
- Salt and pepper, to taste
Other Bits & Pieces
- 4-6 tortilla wraps of your choice (see cover note)
- A serving of guacamole
- A couple of handfuls of baby spinach
- Handful of almonds or walnuts (or other nuts of choice)
- Pickled jalapenos or 1 fresh sliced chilli (optional)
- Hummus (optional)
- Grated cheddar cheese (optional)
- In a large saucepan, add a splash of olive oil and add the chopped onions. Brown for 2-3 minutes, then add garlic and chilli. Add eggplant, zucchini and mushrooms to saucepan and cook for approx. 5 minutes. If the vegetables stick to the saucepan, add a splash of water.
- Meanwhile, start preparing the salsa by chopping the tomatoes, capsicum, spring onions and add to a medium sized bowl. Grill the corn in a grill pan over medium to high heat for 5 minutes. Remove corn from cob, and add the corn to bowl.
- Once the vegetables in the saucepan are cooked, stir in the cumin, smoked paprika, and cocoa powder. Add the tin of tomatoes and mix into the vegetables. Squash the tomatoes if whole and simmer sauce for a couple of minutes. Season with salt to taste and lower heat to a gentle simmer. Add the beans to the chilli mix in the saucepan and stir gently.
- Make the guacamole according to instructions.
- Finish the salsa by adding in the lime juice, coriander and/or mint. Season with salt and pepper to taste.
- Assemble on your table bowls with an assortment of the following: fresh salsa, guacamole, nuts, baby spinach leaves, the chillies / jalapaneos, cheese, and chilli con veggie sauce. Heat the wraps over a medium flame in a non-stick saucepan (no oil) for 20-30 seconds each side and serve on a plate. Then add whatever mix onto your wrap, and fold into a vessel.
Don’t be too greedy or the tortilla will burst open leaving your gluttony on show…