If your sport and vegan eats, you need more than once explain that you can get enough protein without cottage cheese and chicken breast. How then? For example with this sturdy, extensive lunch of wraps with beans and avocado. Enough protein and healthy fats, to end of the afternoon a good training to be able to do so.
In this recipe to make the wraps and the guacamole itself. Of course you can also choose for ready-to-use volkorenwraps, but actually they are homemade much tastier and vullender. The quantities are for a hearty lunch for two persons or lighter evening meal where you still have a dessert at can come up with.
For the wraps
150 grams whole wheat flour or wheat flour
125 grams of soy yogurt
For the guacamole
1 ripe avocado
1 shallot or half onion, finely chopped
Half tomato, chopped
1 tsp paprika and some pepper and salt
For the Chile-filling.
1 yellow bell pepper, chopped
Other half of the tomato, chopped
Can of kidney-or other beans, drained
2 pieces Roasted Peppers (from jar), chopped
- Mix the flour and the yogurt a fork or your hands until a firm dough. If it's still sticky, add a little extra flour. Divide in two halves. Sprinkle the first bulb with some flour and roll into a well thin pancake using a rolling pin or bottle.
- Heat a drop of oil in a frying pan and fry the wrap a few minutes per side. If both sides beautiful light brown and ' dry ' are do the same with the other half of the dough.
- Now create the guacamole and Chile. In a bowl mash the avocado, chopped onion, tomato and herbs together until smooth liniment. Meanwhile, heat the beans, peppers, tomato and grilled peppers about five minutes in a small saucepan over low heat.
- Siege the wraps with a thick layer of guacamole and spoon the chili bean mixture on it. Serve them with a hand tool nachos or off-white chips and possibly a tomato salad. You can try them as wraps to roll, but I gave it all up quickly and have them cut into pieces and eaten with knife and fork!