Kristen Papathanasiou is our Accredited Practising Dietitian and an Accredited Sports Dietitian.
Vegetarian (Bean) Wraps
Eating less meat is not only good for the environment, it does wonders for your health too!
A diet high in meat, especially processed meats (beef, pork, sausages, cold meats) has been shown to increase the risk of obesity, heart disease, and some cancers.
To keep your health in check, and keep cholesterol levels down, aim for at least one meat-free meal a week by swapping fatty proteins for nutritious plant based alternatives like legumes, tofu or vegetables.
Try my meat-free burger patties.
Just 1 of these wraps provides you with over half your daily fibre requirement and 4 serves of vegetables (you should aim for 5+ serves a day)!
Beans are a good alternative to meat as they are low in fat, high in protein, and a good source of iron.
INGREDIENTS
Bean Patties
- 2x 400g can of four bean mix
- 1/2 cup breadcrumbs
- 1 egg
- handful of parsley, chopped
- 1 clove garlic, grated
- 1 tsp cumin
Grilled Vegetables
- zuchinni
- capsicum
- eggplant
To Serve
- hummus
- tzatziki
- rocket
- wholegrain pita wraps/tortillas/rolls
METHOD
- Pre-heat oven to 180C, fan forced grill. Coat sliced veg with olive oil and a sprinkle of salt and grill for about 5 minutes either side, or until slightly charred.
- Mash beans in a large mixing bowl. Add egg, breadcrumbs, garlic, parsley, and cumin, and mix. Season with salt and pepper.
- Form into balls and flatten into patties. Make sure the patties aren't too flat as they will collapse in the pan.
- As the beans are already cooked they won't take long. Cook for about 3 minutes either side or until golden.
- Serve on a wholegrain wrap with grilled veg, hoummus and/or tzatziki, and rocket. Top with chilli sauce (optional).
Serves 4
