Rip Esselstyn, author of The Engine 2 Diet calls this recipe the "Almighty Healthy Sandwich Wrap" and observes that "Our very own Station 2 won the 2003 Austin Fire Department’s Healthy Wagon Contest with this very healthful and tasty lunch/dinner wrap. The judges included three experts—the Fire Department’s in-house health specialist, a local representative from the American Heart Association, and a member of the Mayor’s Council for Physical Fitness."
This vegetarian and vegan black bean and hummus sandwich wrap recipe is reprinted with permission from The Engine 2 Diet, by Rip Esselstyn.
- 1 onion (chopped)
- 1 bell pepper (seeded and chopped)
- 4 ounces sliced mushrooms
- 1/2 can of corn (rinsed and drained)
- 8 ounces roasted red bell pepper hummus (or 1 cup homemade)
- 2 large whole grain wraps
- 1/2 can black beans (rinsed and drained)
- 1 roasted poblano pepper (cut into strips)
- 1/2 package fresh spinach
Gather the ingredients. Preheat oven to 450 F.
Sauté the onion until translucent. Add the bell pepper and cook for 2 to 3 minutes.
Add the mushrooms and corn.
Spread a layer of hummus on the wrap.
Add the sautéed vegetables, beans, poblano strips, and fresh spinach.
Roll into a burrito.
Place on a baking sheet, seam side down, and bake for 8 to 10 minutes.
Serve the wrap warm, and top with guacamole and salsa.
Each wrap provides approximately:
Calories: 293, Calories from Fat: 79
% Daily Value:
Total Fat: 8.8g, 14%, Saturated Fat: 1.0g, 5%
Cholesterol: 0mg, 0%
Sodium: 367mg, 15%
Total Carbohydrates: 42.8g, 14%
Dietary Fiber: 10.5g, 42%
Vitamin A 87%, Vitamin C 90%, Calcium 9%, Iron 24%