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wrap

Super Easy Honey – Lemon Chickpea, Avocado & Feta Wraps

Mai 27, 2021 by katharina.kuehr Kommentar verfassen

You asked for 10 minute meals, so that’s what you get. And nope, we‘re not talking boring sandwiches or bread with butter. Very little time and very much flavour. That‘s what we’re talking. And there wraps definitely fit this category! 

A soft wrap on the outside filled with all the deliciousness you could imagine. Soft, mashed avo, crunchy greens & veggies, slightly sweet and damn addicting honey chickpeas and asparagus and some tangy feta to top it all off. All of this goodness is wrapped and rolled up. And with every bite you get an explosion of flavors.

What‘s special about this dish?

It comes together super super quickly and still is packed with flavour. It‘s not like your normal wrap that doesn’t take long to make but also does not taste very exciting. This is quick and still contains so many different flavour, although there are not many ingredients needed. Plus, it is vegetarian (vegan except for the feta) and still super versatile.

Is this dish healthy? 

Yes, it definitely is. It is packed with different nutrients of all categories. The wraps deliver us some good & comforting carbs so we‘ll have energy all throughout the afternoon, and when choosing a whole grain one, we‘re also getting some extra fibre for our digestion. Speaking of fibre, there‘s a bunch more of that in the cucumber, the greens, the asparagus and the avocado. And we also get a ton of vitamins therefrom.

Not to forget about the real star of the show; the chickpeas. Chickpeas are an amazing source of plant based protein and also fibre. They also make this dish really filling, and delicious. If you are not a fan of chickpeas, you can also try this recipe with tofu or even with chicken. And lastly, the feta. Feta cheese does not have a huge nutritional value but it comes with quite some protein and a lot of deliciousness!

How to make this dish?

As previously mentioned, this is super super easy. It essentially really only comes down to chopping the veggies and preparing the chickpeas. To make the peas, we only need to add them to a pan along with some olive oil, honey, lemon juice and some chopped up asparagus. We are then turning it onto medium heat and letting the honey caramelize. Since we are adding everything at once, nothing will burn or be more cooked through at the end.

For the veggies we only need to smash an avocado, slice up some cucumber, wash the greens, slice up some spring onions and crumble the feta. Yep, that‘s already it. All that’s now left to do is wrap it up. 

Definitely meal-prep friendly!

This really is amazing for meal prep. You just wrap it up, pack it into a tupperware and then take it to work or to school or to home office. Whenever you want to eat it, you can just take it out and enjoy! It is perfectly filling and very easy to be carried with you! 

I really hope that you‘ll enjoy this dish as much as we do and that you‘ll have an amazing time cooking!!

Print

Super Easy Honey – Lemon Chickpea, Avocado & Feta Wraps

This definitely is not your average wrap, it is wayyy better and still basically takes no time to make. The combination of slightly sweet Honey Chickpeas, a soft wrap, creamy mashed avo, crunchy veggies and tangy feta is just heaven. A meal prep dream and taste heaven.

Course dinner, lunch, mealprep
Prep Time 5 Minuten
Cook Time 5 Minuten
Total Time 10 Minuten
Servings 2 servings

What you will need

  • 2 large wraps
  • 1 can chickpeas
  • 2 tbsp olive oil
  • 2 tbsp honey
  • 1/2 lemon
  • sea salt
  • 1/2 cucumber
  • 1 avocado
  • a handful greens
  • 50 g feta cheese

How to

  1. Drain and rinse the chickpeas. Add them to a pan along with the olive oil, honey, sea salt and the juice of a lemon. Turn up to medium heat and let it heat up and the honey caramelize, while stirring once in a while, then let simmer for 5 minutes.

  2. In the meantime mash the avocado and mix it with some sea salt. Finely slice the cucumber, wash the greens and crumble the feta cheese.

  3. Once the chickpeas are done, divide the avocado onto the wraps, top it with the cucumber and the greens. Then add the chickpeas and the feta and wrap it up. 

  4. Enjoy! 

Love,
Katie // Une Petite Cuisinière 

Kategorie: Diet-Specific, Lunch/ Dinner, Picnic, Vegetarian Stichworte: 10 ingredients, 10 minute, chickpeas, easy, easy meals, feta, healthy, healthy lunch, healthy wrap, Kichererbsen, meal prep, quick, quick meals, summer, vegetarian, vegetarisch, wrap

20-minute (vegan) Peanut Tofu & Greens Spring Sushirrito

Mai 12, 2021 by katharina.kuehr Kommentar verfassen

Sushiwhat? Sushi + Burrito = Sushirrito! Still no idea what this is supposed to be? Well, basically a sushi roll (like maki) just so giant that you roll it up like a burrito and can eat it holding in your hands. Pretty genius invention right? Sushi to-go basically.

Biting into this is like biting into soft (and sushi flavoured) rice, fried & salty peanut tofu, crunchy cucumber & aspragus, soft avocado and creamy sriracha sauce. An explosion of flavours in your mouth and it really is ultra delicious! Plus, it actually is not too difficult to make.

What is special about this dish?

First of all, it is vegan. Vegan sushi with tofu is not very traditional in Japan. Usually it is prepared with raw fish like salmon or tuna or with fresh veggies or fruits like avocado (yep, avocado is a fruit) and cucumber. Or sometimes tempura (vegan) vegetables or prawns. You see, nl tofu in here. Nevertheless this is not a reason for us not to add tofu into this dish.

And secondly, well a gigantic sushi wrap is not quite normal. Yeah, it kinda is like an ultra thick maki, just one you can take bites from. This shape is very untypical because you (obv) cannot eat this with chopsticks, at least it is a challenge. It is more like street-style, meal prep, on the go sushi. Still, is tastes at least as good!

Is this healthy?

Damn yep. The amazing thing about this is that you can add any veggies you like into these rolls. Whatever you think would taste good in combination with the tofu & rice. I love cucumber, asparagus, avocado and spring onions but you could also add sweet potato or carrots or whatever you love. Adding all these kinds of different veggies makes this really incredibly nutritious. And obviously, depending on which veggies you choose, you‘ll have different nutrients! 

Besides the veggies we also have the tofu. Tofu is a great source of plant based protein and fibre. Together with the peanut sauce is also serves as a source of healthy and essential, unsaturated fat. Not to forget about the rice. This itself is not too nutrient dense, yet it provides many carbohydrates to keep you energized. If you also wanted some fibre and minerals, you could swap it for brown rice instead.

How to make this dish?

If you are a professional sushi-chef, you probably have got this ready in 5 minutes. If you are not (just like most people including myself) it‘ll probably take you 20 minutes – if even. And what takes the longest is cooking the rice. Therefore that‘s also what we‘re starting with. Here we‘re using sushi rice just because it has this special sushi flavor and texture. You can either find that at the supermarket or an asian store. This we just boil with twice the amount of water and then we mix it with a mix of vinegar and maple. This combination really adds the flavor we want.

Then we also need to marinate the tofu. This essentially is done by combining a few ingredients including peanut butter, soy sauce and lime juice. The longer this can marinate, the better. While the rice is cooking, the tofu is frying in hot oil until crispy. In the meantime we can also finely chop or slice the veggies. 

Then comes the fun and challenging part; rolling (or more like folding) it up. For this we need to divide the rice into the amount of sandwiches we make. If we make two sandwiches we divide it into two. And then we need to half it again (so we have rice for the top and the bottom). We start by adding one half of it into the middle of a nori sheet and pressing this into a square or rectangle. Then we add the veggies, whichever you like, and tofu, then the sauce, more veggies and the other half of the rice. We need to make sure to keep everything in this square or rectangular form. Then we take a second nori sheet and lay it on top. Now we take a small bwol with water and dip our fingers into it to wetten the sides of the nori and then fold the sides in and roll the rest like a burrito. It is important to really keep everything very tight here so the burrito does not fall apart when eating. And that’s it!

Meal prep friendly?

Yes! Definitely! That is the great thing here – it is not only great to be eaten the next day, it also is amazing to be eaten on the go, or in the park because you do not need cutlery or chopsticks or anything. It probably lasts 2-3 days in the fridge, so you’ll have a delicious meal for several days!

Print

20-minute (vegan) Peanut Tofu & Greens Spring Sushirrito

Like Sushi, just with Tofu and rolled up like a Burrito, so you can easilyyy eat it! An explosion of flavours and not difficult to make.

Course dinner, lunch
Cuisine Japanese
Prep Time 10 Minuten
Cook Time 15 Minuten
Total Time 25 Minuten
Servings 2 servings

What you will need

For the tofu:

  • 200 g tofu
  • 2 tbsp peanut butter
  • 5 tbsp soy sauce
  • 1 lime
  • 1 tbsp maple syrup
  • 1/2 tsp garlic & ginger (dried or fresh)
  • 1 tbsp sesame oil
  • 1 tbsp oil

For the rest:

  • 120 g Sushi Rice (you can find that either at your super market or asian store – alternatively you could go for basmati rice)
  • 1/4 cucumber
  • 2 tso vinegar
  • 1 tsp maple syrup
  • 1/2 avocado
  • 100 g green asparagus

For the sriracha sauce

  • 1 tbsp sriracha
  • 2 tsp mayo
  • 2 tbsp greek yoghurt
  • 4 nori sheets

How to

  1. First mix all the ingredients for the tofu marinade. Then cut the tofu into two equally sized (about 1cm thick) blocks and let them marinate for as long as possible.

  2. Add the sushi rice, along with twice the amount of water and some salt, to a pot and bring to a boil. Reduce to a simmer and let simmer until all water is absorbed. Then turn down to very low heat and let sit until fluffy and soft.

  3. In the meantime mix all the ingredients for the sriracha sauce. Finely slice the cucumber, avocado and asparagus. Fry the asparagus in some oil for about 3-4 minutes until soft.

  4. When the sushi rice is done, combine the vinegar and maple and mix it with the rice. Then divide the rice into however many burritos you are making.

    Then add half of each portion into the middle of a nori sheet and press it into a flat and tight rectangle or square. Now layer some veggies and the tofu on top. To with the sriracha mayo and the remaining rice. Press everything together so it sticks well and does not fall apart. Top with another Nori sheet. Then fold in the edges and drizzle a bit of water on the sides, so they'll stick. Then tightly roll in the burrito and fold in the remaining edges.

  5. That's it! Serve with some soy saue and enjoy!

I really, genuinely hope that you’ll enjoy this as much as we do and that you’ll have a great time cooking this!

All the best,
Love,
Katie

Kategorie: Cuisine, Diet-Specific, Japanese, Season, spring, Vegan Stichworte: 20 minutes, asparagus, burrito, easy, easy sushi, green, healthy, lunch, meal prep, peanut, plant based, satay, spring, sushi, sushirrito, tofu, vegan, vegan sushi, wrap

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