Rainbow Veggie & Bean Wraps

Servings: 4

Ingredients

For the Wraps:

• 1 tablespoon olive oil

• 1 small onion, diced

• 1 carrot, diced

• 1 celery stalk, diced

• 2 cloves garlic, minced

• 1 teaspoon ground cumin

• 1 cup red lentils, rinsed

• 4 cups vegetable broth

• 1 can (14 oz / 400 g) diced tomatoes

• Salt and black pepper, to taste

• Juice of ½ lemon (optional)

• Chopped parsley or cilantro for garnish (optional)

For the Quick Pickled Onions

• ½ small red onion, thinly sliced

• ¼ cup white vinegar

• ¼ cup water

• 1 teaspoon sugar or honey

• ½ teaspoon salt

Instructions

1. Make the Quick Pickled Onions

   1. In a small bowl or jar, combine the vinegar, water, sugar (or honey), and salt.

   2. Add the sliced onions and stir.

   3. Let the onions sit for at least 15 minutes while you prepare the rest of the recipe.

2. Make the Yogurt Sauce

   1. Mix together the yogurt, lemon juice, garlic powder, salt, and pepper.

3. Assemble the Wraps

   1. Spread the yogurt sauce over each tortilla.

   2. Add the lettuce or spinach.

   3. Top with the beans, carrots, cucumber, bell pepper, and avocado.

   4. Add a few quick pickled onions.

   5. Roll the tortilla tightly.

   6. Slice in half and enjoy!

Why It's Nutritious

• Beans are an excellent source of protein and fibre.

• Avocados provide healthy fats that support brain growth.

• Eating colourful vegetables helps you get a variety of vitamins and minerals.

Kitchen Tips

• Mash the avocado to make it easier to spread.

• The pickled onions can be stored in the refrigerator for up to one week.

• Feel free to substitute vegetables with whatever is in season or already in your fridge to reduce food waste.