Vegetarian Bean Wraps Recipe (With Video)

This transcription will have some mistakes because it is partially automated.

Hello and welcome to Freshly Served, the healthy vegan cooking show. I’m Heather and tonight I’m making some bean wrap which is one of Phil and my favorite and it is a great excuse to put a lot of sprouts on there.

So I’ll show you that in a minute. What I’m gonna start with is grilling some onions, now you don’t need to do this, I’m only doing this because I use half of the onions for something else today and I want to make sure that these onions doesn’t go bad by sitting on the fridge on its own.

And I don’t usually use a pan for just one thing but hey we’re having a few people over and that would be nice to have some soothed onions so my pan is hot. I’m running out some olive oil in there. And I’ll just throw these guys right there, give them a little stir with the oil, it’s the usual. And just let them wilt.

Ok! Next I will show you what I’ve done with my beans and I started this a little while ago because when you have beans I’m marinating them in a vinaigrette and this is gonna take a little while for the vinegar to infuse into the beans.

Now the reason I’m doing this, not only because it taste yummy, I’m sure you all have some bean salad with vinaigrette and it’s really nice but the vinegar when it reacts with the beans before you eat it is gonna help break down the protein and beans of course are notorious for causing gas so if you marinate them in some vinegar before you eat them, lot easier for you to digest.

I’ve also got some salt in here because you don’t cook beans with salt so when I cooked this, I cooked them just in water with some combo which is a sea vegetable that also helps to digest the beans.

But I didn’t add any salt because otherwise the beans don’t cook properly so this is when you add the salt. So I put some vinaigrette, some sea salt on here and I left this to marinate for about an hour. Now the longer you leave it the more the vinaigrette infuses into the beans and yummier it gets but an hour is enough to do it.

So I’ve got those all set and I’ll just wait for my onions, I’m gonna chopped up some parsley and since this is not too complex recipe, I thought I would also mention little something that maybe not everybody is thinking about and that is your hair.

Now you may notice that I often have my hair tied back, sometimes I leave it out a little bit because it looks better for the camera but to be honest the best way to cook is with your hair tied back because it then it won’t be falling into the food which is yucky!

Alright! Just wait for these onions to cook and we’ll put the rest of these together. So onions still working their way back there, I’m gonna add the parsley to the beans that way the parsley will get wet with the vinaigrette and you won’t get a dry chunk of parsley in your mouth which probably won’t be the nicest.

Alright! If you have been following the blogs, you will probably read by now that protein is a little bit difficult to digest so the best way to have it is to first marinate it with some vinegar or some acid fruit like lemon or lime with green vegetables so I’ve got parsley. I’m also gonna do some sprouts which Phil and I do our own sprouts I’ll probably show you at another video.

I’ve got some cucumber and some tomato and while the tomato is not green, it’s not a starchy vegetable which is what I mean by green vegetables.

And I’m putting it in a wrap; you could alsojust do this as a salad that will be yummy too. But wraps are kind of fun and what you want to keep in mind with the protein, beans are pretty concentrated proteins is that you don’t need very much of them.

So what I’m gonna do is see how that thin out the beans by putting the parsley in there so when I put it on my wrap which I just heated up lightly in the toaster oven, I won’t need too much. This is really for the yumminest factor.

And protein of course is a healthy part of the diet although we do tend to overdo it quite a bit in North America. Ok! So that’s about right and you can see that with the parsley in there the beans have been quite thinned out.

I’ll put a few strips of cucumber on here, a little bit of tomato and I want the pile on the sprouts because you know what they are one of the most nutritious foods for you and you make this wrap really nice and light.

I need onions I mean you can just soothe them on your taste, they’re just staring to brown a little bit, they work pretty good to me so I’m just gonna throw a few on top here.

Oh! Hot! Alright! And check it out, beautiful wrap really quick easy dinner. Main problem Phil has is he put so much sprouts on here and he can’t roll it up and then it’s kind of entertaining to watch him try to eat it, it’s a nice mess.

There you go! Quick, easy, delicious and you can pack the sprouts on for some really great nutrition. I hope you enjoy! See you next time.