Veggie Wrap (Vegetable Wraps)
1/2 Cup (3.5 oz / 100g) Garbanzo Beans 1/2 Cup (3.5 oz / 100g) Red Beans 1/2 Cup (3.5 oz / 100g) Split Yellow Peas 1/2 Cup (3.5 oz / 100g) Lentils 1/2 Cup (3.5 oz / 100g) Medium Grain Rice 2/3 Cup (4.5 oz / 127g) Cracked Wheat or Bulgur 1 Bunch (2 oz / 57g) Parsley 1 Bunch (2 oz / 57g) Cilantro 1 Large Cabbage 6 Prunes 1 Onion 3 Garlic Cloves 4 Tbsp Tomato Paste 2 Tbsp Tomato Paste 1 Tbsp Molasses 3 Tbsp Olive Oil 2 Tbsp Olive Oil 1 Fresh Lime Smoked Paprika Dried Basil, Dried Rosemary Salt, Crushed Red Pepper, Black Pepper, Turmeric Preparations: 1- Soak garbanzo beans and red beans in water over night (8 hours). 2- Soak split yellow peas for 2 hours. 3- Wash and rinse the lentils, rice, and bulgur, 4- Mince the herbs. 5- Core and peel the cabbage. Directions: FILLING: 1- Drain the soak galbanzo beans and red beans and transfer to a small pot. 2- Add salt and enough water to cover the beans 1 inch deep. 3- (Half) cover the pot with a lid and simmer for 45 minutes (over medium heat). 4- Stir in the soaked split yellow peas and lentils. Add more water and salt if needed. 5- Continue boiling for 30 more minutes or until the beans are cooked. 6- In a separate pan, add 3 tbsp olive oil and fry the onion until golden. 7- Stir in crushed red pepper, black pepper, and turmeric as much as you would prefer. 8- Mash garlic cloves into the pot. 9- Stir in tomato paste (4 tbsp). 10- Add dried basil and rosemary. 11- Stir in minced herbs and continue frying for couple of more minutes. 12- Combine the mixture with the cooked beans, rice, bulgur (or cracked wheat), in a large pot and set aside. LEAVES: 13- Using a large pot, add salt and turmeric, to 5 cups of water and bring to a boil. 14- Add the cabbage leaves to the boiling water for few minutes until tendered. 15- Remove the cabbage leaves and drop in ice water immediately. 16- Drain the leaves. 17- Place a tbsp or two of the beans mixture over a cabbage leave and wrap the leave around the mixture, seal tight. 18- Stack the wraps in a pot agains each other to avoid unwrapping. 19- Place the prunes in between the wraps. SAUCE: 20- Combing tomato paste (2 tbsp), molasses, smoked paprika, and olive oil (2 tbsp). 21- Squeeze a fresh lime over the mixture. 22- Add water (1/2 to 2/3 Cup) and stir thoroughly. 23- Pour the sauce over the veggie wraps. 24- Cover the pot with a lid and cook the wraps for 30 minutes or until fully cooked.
Veggie Wrap (Vegetable Wraps) CALORIES & NUTRITION VALUES
Veggie Wrap is the ultimate veggie recipe. It contains vary high amounts of dietary fiber, high amounts of vitamins and protein. Beans benefits are as vast as heart disease prevention to fighting cancer and lowering cholesterol and wight in between. Beans are proven to be very affective in maintaining a healthy body. Grains are also great advocate of healthy too. Grains are credited for fighting cancer and improving our immune system. Veggie wrap contains 17 percent vitamin A and 21 percent vitamin C (DV). It has no cholesterol. One serving of (3.5 oz / 100g) of veggie wrap has 40.5g carbohydrates (7.7g dietary fiber, 10.8g sugar). One serving of this Veggie wrap recipe has 229 calories (49 calories from fat), 5.5g total fat (0.8g saturated fat), 519mg potassium, 27g sodium, and 7.1g protein.
nutritional factsServing Size 100g
Amount Per Serving