Sweet & Sour Vegan Wraps

This week I’ve made a healthy and tasty filling mix for wraps comprising salad grains, vegetables, nuts and seeds, all in a sweet and sour dressing.

I was looking for a mix that I could keep in the fridge to speed up the making of lunchtime snacks over a few days. The grains, mushrooms and aubergine all have a succulence, and the walnuts a crunch, making a pleasant texture to bite into. The miso and sweet and sour dressing give it that umami flavour.

And it is suitable for vegetarians and vegans, so everyone is happy 🙂 !

Timings

About 30 mins to make.

Servings

Enough for about 6 wraps. The mix will keep in the fridge in a sealed box for a few days.

You Will Need

For the mix:

• 120g grains – I used 40g brown rice, 40g pearl barley and 40 lentil soup/stew mix
• half a carrot, finely chopped
• 5 – 6 green beans, finely chopped
• drizzle of oil
• 1 clove garlic, crushed
• 1 onion, finely chopped
• 3 – 4 chestnut mushrooms, finely chopped
• half an aubergine, finely chopped
• 60g walnuts, roughly chopped
• a handful of seeds – I used a mixture of pumpkin, sunflower and sesame seeds

For the dressing:

• 30ml tomato passata
• drizzle of oil
• 2 tbsp soy sauce
• 2 tbsp rice vinegar
• 2 tbsp honey
• 1 tsp sesame seeds

To serve:

• Tortilla wraps

Method

1. Put the grains in a saucepan of boiling water. Reduce and simmer. After about 20 mins, add the chopped green beans and carrot. Briefly bring the water back to the boil, then reduce to simmer for another 10 mins.
2. While the grains and veg are cooking, put a wok or frying pan over a moderate heat. Pour in a drizzle of oil and add the crushed garlic. Add in the onion, mushrooms, and aubergine and stir for 5 – 10 mins. Add the miso and stir in. Leave a few mins more, then switch off.
3. Drain the water from the saucepan, leaving the cooked veg and grains. Add in the onion, mushroom and aubergine, and finally the chopped walnuts and seeds. Stir to combine.
4. Put the dressing ingredients in a screwtop jar. Shake and pour over the mix. Stir to combine, then leave to cool. It should look something like my photo below.
5. Place the cooled mix in a sealed box in the fridge.
6. Place a tortilla wrap on a plate and place a line of mix along the middle. Add in any other salad ingredients you wish, roll up and enjoy.

Customise it!

For the wrap in my photo at the top of the post, I combined the mix with chopped tomato, cucumber, scallion, grated carrot and white cabbage. Chopped celery, lettuce, rocket or other leaves would all go well. Use whatever is in season and/or what you have to hand.

On my recent visit to Belfast, I was pleased to see a mural on Great Victoria Street remembering Terri Hooley, the inspirational force behind Good Vibrations record label and shop. Good Vibes played an important role in Northern Ireland’s musical heritage, giving a platform to local punk and new wave talent, one of which I’m adding to the ADK Playlist. This is Rudi with Big Time.