Whether you’re a vegan or just fancy loading up on vitamins, these easy fried veggie wraps are always a tasty treat!
A while ago I got into the habit of going meat-free on a Monday, and devised these vegan wraps…they soon became a regular menu item. Ideal for lunch, dinner, or snacks in between, they are versatile & packed with nutritious goodness.
A recipe that really highlights and makes the most of your fresh produce, this is truly a home gardeners delight. I just go out to my garden and pick whatever I have on the day; this week it was leek, peas, parsley, carrot, shallots plus finger limes as a topping. (If you’re not familiar with finger limes, they are an Australian native citrus fruit that taste like a lime yet have a caviar-like appearance).
Versatility is one of the beauties of this recipe. You can really just use whatever you’ve got going in the garden or the fridge, then flavour it with whatever spices you like. You could also use beetroot, potatoes, chokoes, beans, eggplant…whatever you fancy!
I like to start with a flavoured oil in which to fry the veggies. This keeps fodmaps low plus adds depth to the flavour. Using garlic-flavoured oil omits the need for garlic too. You can flavour the mix with any dry spice or mix of spices you fancy. I always add my home-made spice powders, ginger & mild chilli.
Start by cooking those veggies which take longest. While the chopped carrot fries gently over a low-to-medium heat in the garlic-infused oil, I shelled my peas & sliced the leek.
After 10-15 minutes cooking the carrot, I added peas, leek, chilli and ginger. While continuing to fry the veggies, I chopped the shallots and parsley.
Don’t be afraid to use what’s to hand- I had half a zucchini plus a few mushrooms in the fridge so included them. Corn & beans bulk out this meal, so as I had none in the garden, I drained & rinsed a tin of each.
Continue to gently fry the veggies until they reduce a little. Stir continually. Add the corn and beans plus some spice powder or sauce. Again, this is a versatile recipe, so you can flavour it as you like- here I’m using a basic taco spice mix.
Stir the mixture well and cook a further 5 minutes. Meanwhile, prepare the lettuce, tomato and lime.
Garden-to-Table Fried Veggie Wraps
Equipment
- 1 frying pan
- 1 sandwich toaster
Ingredients
- 1/2 cup oil
- 425 gram tin of beans black beans or kidney beans
- 425 gram tin of sweet corn
- 3 whole shallots, sliced
- 2 carrots, chopped
- 1/2 leek or onion, sliced
- 75 grams peas or beans
- 1/4 zucchini, sliced
- 20 grams parsley
- 12 corn tortillas
- handful tomatoes
- shredded lettuce
- vegan cheese optional
Instructions
- Heat the oil in a frying pan over a low-to-medium heat, then add the carrot. Fry gently, stirring continually, for 10 minutes.
- Add the peas & leek to the pan, together with the ginger and chilli. Cook for 5 minutes before the next step.
- Add the mushroom and zucchini & continue cooking for another 10 minutes.
- Rinse & drain the tinned corn and beans, then add them to the pan, together with your spice powder of choice. Mix all ingredients thoroughly. Reduce the heat to very low, so as to keep the mixture warm.
- Slice the tomato and lettuce, and prepare the finger lime.
- Warm the corn tortillas one by one in a sandwich press. If you don't have a sandwich press, this can be done in a microwave oven.
- Assemble and serve.
