Take a packet of wraps, fill them with tasty ingredients and you have a snack for lunch boxes or to enjoy on the run. Here are some unusual ideas for fillings
TIPS FOR WRAPS
* Warm wraps before using them as this makes them easier to roll.
* They can be warmed by putting them in a hot frying pan for a few seconds on each side or by placing them covered in a microwave for a few seconds.
* Overheated wraps become tough and brittle and difficult to roll.
MIDDLE EASTERN CHICKEN WRAP
Makes 4
Dressing
60ml olive oil
30ml lemon juice
5ml chopped garlic
salt and pepper
Tabouli
250ml bulgur wheat
500ml boiling water
1-2 tomatoes, seeded and diced
½ English cucumber, peeled, seeded and sliced
125ml chopped mint
125ml chopped parsley
3-4 chicken breast fillets
15ml olive oil
30ml Moroccan rub
4 large wraps
lettuce
DRESSING: Combine all the ingredients and mix well.
TABOULI: Put the bulgur wheat in a bowl. Pour over the boiling water and set aside for 30 minutes. Put mixture into a sieve and let it drain very well.
Put the mixture into a clean bowl and add the tomato, cucumber and herbs. Pour over the dressing and mix well.
Brush the chicken with olive oil and sprinkle with the Moroccan rub.
Cook the chicken in a little olive oil until done. Remove and slice into strips.
Put lettuce leaves at the base of the wrap about 5cm from the edge. Top with a generous spoonful of tabouli and slices of chicken.
Fold the bottom piece over the filling, fold in the sides and roll up tightly. Slice the wrap in half and serve.
LAMB AND COUSCOUS WRAP
Makes 4
250ml couscous
250ml hot chicken stock
salt and pepper
60ml chopped coriander
1/2 red onion, finely chopped
½ English cucumber, seeded and diced
60ml pomegranate rubies (optional)
30ml olive oil
15ml lemon juice
4 lamb steaks
olive oil
sumac (use of this spice is optional)
4 large wraps
200g store-bought hummus
Put the couscous in a bowl and pour the hot stock over. Cover and set aside for 2 minutes.
Fluff with a fork and season well.
Add the coriander, onion, cucumber and pomegranate rubies.
Combine the olive oil and lemon juice and mix into the couscous.
Brush lamb with olive oil, season well and sprinkle with sumac if using. Cook the steaks in a pan until done to your liking. Remove and cut the meat into strips.
Spread the wraps with hummus. Top with the couscous and slices of lamb.
Roll up to enclose the filling and serve.
l Hummus is a Middle Eastern dip made of ground chickpeas and sesame seeds.
AVOCADO AND WHITE BEAN WRAP
Makes 4
400g can of cannellini beans, drained and rinsed
1 large ripe avocado, peeled
30ml lemon juice
salt and pepper
1 small cabbage, finely shredded
2 carrots, peeled and finely shredded
60ml mayonnaise
60ml chopped coriander
125ml grated cheddar cheese
1 red chilli, seeded and chopped
4 wraps
Put the beans and roughly chopped avocado into the bowl of a food processor.
Add the lemon juice and season with salt and pepper. Puree until smooth. Remove and set aside.
Put the cabbage and carrot into a bowl. Add the mayonnaise and mix well.
Mix in the coriander.
Spread the wraps with the avocado mixture and top with the cabbage mixture.
Add some grated cheese and sprinkle with red chilli.
Wrap up and serve.
RICE AND BEAN MEXICAN STEAK WRAP
Makes 4
250ml brown rice
500ml water to cook
400g can of red beans, drained and well-rinsed
3 tomatoes, seeded and diced
1 red chilli, seeded and chopped
60ml chopped coriander
salt and pepper
500g rump steak
olive oil
15ml Mexican spice mix
Guacamole
1 avocado, pitted and peeled
½ red onion, finely chopped
1 tomato, seeded and chopped
45ml chopped coriander
15-20ml lemon juice
salt and pepper
lettuce
4 wraps
Put the rice, water and kidney beans into a pot and simmer until the rice is tender. Remove from the heat and stir in the tomatoes, chilli, coriander and season well. Set aside.
Brush the meat with olive oil and rub with spice mix. Cook on a griddle pan until done to your liking. Remove, cut into slices and set aside.
GUACAMOLE: Mash the avocado and add the onion, tomato, coriander, lemon juice and seasoning to taste.
Put some lettuce at the base of the wraps and top with a spoonful of the rice mixture.
Top with the guacamole and slices of steak.
Wrap up and serve.
CURRIED QUINOA WRAP
Makes 4
15ml oil
15ml medium curry powder
250ml quinoa
250ml water
125ml orange juice
60ml roasted cashew nuts
1/2 red onion, finely chopped
15ml rice vinegar
15ml maple syrup
45ml chopped mint
salt and pepper
Tahini slaw
250ml shredded lettuce
2 carrots, grated
30ml tahini
30ml lemon juice
30ml orange juice
1 avocado, diced
salt and pepper
wraps
Heat the oil and fry the curry powder gently for a few seconds. Add the quinoa, water and orange juice. Cover and simmer for 15-20 minutes or until cooked through.
Remove from the heat and mix in nuts, onion, rice vinegar, maple syrup, mint and seasoning. Set aside.
TAHINI SLAW: Combine the lettuce, carrots, tahini, lemon, orange juice, avocado and seasoning and mix well.
Place some of the quinoa mixture on the base of the wraps. Top with some tahini slaw. Roll up and serve.
* Tahini is a sesame seed paste used in a lot of Middle Eastern dishes. It is available from most supermarkets or health food stores. - The Star