Recipe of the Week: Vegan Breakfast Wrap

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Thought the options for vegan breakfasts ended at chia overnight oats and a bit of PB on rye bread? Then think again!

Here’s a tasty breakfast which is a great plant-based alternative to a savoury breakfast wrap which are usually high salt and saturated fat since they’re typically made with bacon. This one however, is packed with protein, healthy fats and fibre, making it a great way to start off your day with one of these. It’s simple to prepare too, so you won’t need to be spending ages in the kitchen before your 9am.

You can be as creative as you like when making your vegan breakfast wrap as you can adapt the recipe depending on what vegetables/dips/condiments you have in your fridge! I usually use hummus as the base spread as its deliciously creamy and high in protein, but some crushed avocado would go nicely with it too!

Adding nutritional yeast to the beans is optional but is great for those who follow a vegan diet as it’s high in vitamin B12 which most vegans run the risk of being deficient in as the vitamin isn’t really found in any other non-animal derived products. Just be careful not to boil nutritional yeast as high temperatures can destroy the vitamin!

Ingredients

  • 1 wholemeal seeded wrap
  • 1/3 tin Heinz Creationz Mexican Beans
  • 1 tbsp hummus
  • 2 mushrooms sliced
  • 1 handful rocket
  • 1/2 red onion sliced
  • 1 garlic clove crushed
  • 1 tsp olive oil
  • 1/2 red pepper sliced
  • 1/2 tsp cajun powder
  • Salt and Pepper
  • Chili sauce to taste

Optional

  • 1 tbsp crushed avocado/guacamole
  • 1 tbsp nutritional yeast

Instructions

  1. Heat oil on medium heat and add the garlic
  2. Once the garlic starts to cook add the onion and stir
  3. As the onion starts to brown add the red pepper and mushrooms and stir
  4. Add the cajun spice, salt and pepper.
  5. Once the veg is almost cooked, lower the heat and add the beans
  6. Continue to stir until the beans have cooked through, then turn off the heat and stir through the nutritional yeast so it dissolves
  7. Spread the hummus (and/or guacamole) on the wrap and add the bean mixture
  8. Top with rocket and chili sauce
  9. Roll the wrap up (I fold the sides to give a closed burrito)
  10. ENJOY!

For more plant-based recipes visit: www.basilandvogue.com

Andri Neocleous

Images: Andri Neocleous