In January, we celebrate all things healthy with cruciferous vegetables and dried beans and peas as The OrganWise Guys Foods of the Month. What’s better than a meal with one Foods of the Month? A meal with BOTH Foods of the Month! We created some tasty vegetable wraps for lunch this month using broccoli (a cruciferous vegetable) and kidney beans (a type of dried bean).
There are a lot of great things about vegetable wraps. To start, they are packed with good nutrition. Second, they are budget-friendly so they don’t break the bank. Third, the vegetable mixture can be stored in the fridge for leftovers. Lastly, there are tons of different combinations of vegetable wraps! Here, we share our top three.
For the following wraps, we used a mixture of chopped onion, chopped broccoli, chopped zucchini, shredded carrots, and low-sodium kidney beans (drained) as our vegetable filling. Add a little bit of olive oil to a pan and cook all ingredients (in the same order as listed above) over medium heat until the veggies have softened (about 20 minutes), stirring often.
Spinach and Goat Cheese Veggie Wrap – Spread spinach leaves on the bottom half of a whole grain wrap and place about 1/2 cup of the cooked vegetable mixture on top. Add crumbled goat cheese and roll up the wrap.
Cheesy Veggie Wrap – Place 3/4 cup of the cooked vegetable mixture on a whole grain tortilla. Sprinkle with low-fat sharp cheddar cheese (or, if you only have slices, layer 2 slices on the bottom of the tortilla then add the veggies). Roll up the wrap, and warm it on the stovetop so the wrap is toasted and the cheese is nice and melted.
Mexican Veggie Burrito – Add cumin and cilantro to your vegetable mixture. Place about 1/2 cup of your veggies in a whole grain tortilla and top with low-fat Mexican cheese, low-fat sour cream, salsa, and guacamole. We like to warm ours up on the stovetop so the tortilla is crispy and the cheese is melted.