Making a light dinner has never been easier or more delicious, than with these crowd-pleasing  bean crunch wraps! Plus it’s vegetarian!

SERVES 4 //  PREP TIME 10 min// COOK TIME 10 min

INGREDIENTS
4 tortilla wraps
1 tin red kidney beans, drained
1 tomato, chopped
¼ red cabbage, shredded
4 soft taco shells
100 g cheddar, grated
1 avocado, mashed
5 g parsley, chopped Juice of 1 lemon

METHOD
1. Lay out the tortilla wraps and layer with the kidney beans, tomato and cabbage.
2. Sandwich closed with the taco shells and sprinkle with the cheddar.
3. Fold the edges of the tortillas over the taco shells to enclose.
4. Preheat the grill. Brush the wraps with olive oil and grill until the cheese has melted and is golden brown on top.
5. Mix together the avo, parsley and lemon juice, and season. Serve with the wraps.

Recipes & styling: Amerae Vercueil
Photography: Samantha pinto

For another #meatfreemonday  dish, try this this simple but flavoursome mixed pepper tarte Tatin, that only has 15 minutes of hands-on time!

The post Bean crunch wraps appeared first on MyKitchen.

These chickpea tortillas may be gluten-free, sugar-free and meat-free, but don’t be fooled into thinking they don’t pack all the flavour!

SERVES 4 // COOKING TIME 50 min

INGREDIENTS
For the chickpea tortillas
1 cup chickpea flour
1 tsp baking powder
Salt and pepper
1 egg, whisked
2 tbsp coconut oil
1 tbsp water
½ tbsp psyllium husk
For the toppings
1 cup broad beans
¼ tsp chilli flakes
Salt and pepper
400 g sweet melon, cubed
1 disc feta, sliced

METHOD
For the chickpea tortillas
1. Sift together the chickpea flour, baking powder, salt and pepper. Add the egg, coconut oil, water and psyllium husk, and mix well.
2. Split the dough into 4 balls. Place each between 2 sheets of baking paper and roll out into a disc.
3. Heat a pan and dry-fry each tortilla for 1–2 minutes on each side, until slightly charred.
For the toppings
1. Lightly blanch the broad beans in boiling water, then drain. Mix with the chilli, salt and pepper. Mash gently.
2. To serve, top each tortilla with bean mash, melon and feta slices.

Recipe & styling: Amerae Vercueil
Photography: Andreas Eiselen // HMimages.co.za

If you’re keen to stick to the gluten-, sugar- and meat-free bandwagon, we suggest trying this raw vegetable and quinoa salad next.

The post Chickpea tortillas with sweet melon and broad beans appeared first on MyKitchen.

We like to call these home-made spinach wraps with fried leeks and pea hummus summer pizzas for their fresh green look and feel!

SERVES 4 // COOKING TIME 30 min

INGREDIENTS
For the spinach wraps
3 cups cake flour
1½ tsp baking powder
1 tsp salt
¼ cup vegetable oil
100 g spinach
¾ cup milk, warmed
For the fried leeks
½ cup cake flour
1 tsp baking powder
½ tsp salt
⅓  cup water
1 egg
Vegetable oil, to deep-fry
1 large leek, sliced into rounds and separated
For the pea hummus
1 cup peas
2 tbsp sesame seeds, ground
2 garlic cloves, peeled
1 tsp cumin
⅓  cup olive oil
To serve
Handful baby spinach
1 cup peas, steamed
Baby onions, sliced
Feta, crumbled

METHOD
For the spinach wraps
1. Mix the flour, baking powder and salt. Add the vegetable oil and mix into a crumbly dough.
2. Blend spinach and milk on high until smooth.
3. Stir the spinach mixture into the dough. If the mixture is too dry, add some water.
4. Knead for 5 minutes, until smooth. Form the dough into a ball, wrap in cling film and refrigerate for 30 minutes.
5. Flour a rolling pin and a work surface. Divide dough into 8 golfball- sized balls. Roll out each into a thin circle of about 15 cm.
6. Heat a pan over medium heat. Dry-fry wraps for 1 minute a side.
For the fried leeks
1. Mix flour, baking powder and salt in a bowl.
2. In a separate bowl, mix water and egg. Pour the dry ingredients into the wet and mix.
3. Heat oil in a pot. Dip the leeks in batter and fry until golden brown. Keep a close eye on them, as they burn easily. Drain on paper towel.
For the pea hummus
1. Pulse all ingredients, except the oil, until fine crumbs form.
2. Drizzle in the oil and continue pulsing until you have a consistency you’re happy with.
To serve
1. Spread the pea hummus on the spinach wraps. Scatter with the fried leeks, spinach, peas, onions and feta.

Recipe & styling: Amerae Vercueil
Photography: Andreas Eiselen // HMimages.co.za

For another quick and versatile meat-free option, try our vegetable fritters.

The post Spinach wraps with fried leeks and pea hummus appeared first on MyKitchen.

Is there anything you can’t do with coconuts? These coconut flour wraps with chicken and peanut sauce make a healthy low-carb option for lunches.

SERVES 4 // COOKING TIME 1 hour 15 min

INGREDIENTS
For the coconut flour wraps
½ cup coconut flour, sifted
2 tbsp psyllium husk
Pinch salt
¾ cup water
¼ cup milk
1 tbsp vegetable oil
¼ tsp bicarbonate of soda
For the peanut sauce
¼ cup peanut butter
2 tbsp soy sauce
1 tbsp rice vinegar
To assemble
3 chicken breasts, grilled and shredded
2 carrots, grated
1 red pepper, sliced
1 yellow pepper, sliced
1 cup shredded cabbage
1 avocado, sliced
¼ cup peanuts, chopped

METHOD
For the coconut flour wraps
1. Preheat oven to 160°C. Line 2 baking sheets.
2. Mix the coconut flour, psyllium husk and salt together. Add the water, milk, oil, bicarb and mix.
3. Begin kneading until a soft dough forms. Set aside to rest for 15 minutes.
4. Divide into four. Roll each piece into a thin circle.
5. Arrange on the prepared trays and bake for 15–20 minutes, flipping halfway.
For the peanut sauce
1. Whisk all the ingredients together.
To assemble
1. Spread a thin layer of peanut sauce on to each wrap and fill with chicken, veggies and nuts.

Recipe: Nicola Naudé
Styling: Kate Turner
Photography: Samantha Pinto // HMimages.co.za

Make these maca wraps with coriander chicken and chilli pineapple from scratch for another delicious option with an island twist.

The post Coconut flour wraps with chicken, peanuts and rainbow filling appeared first on MyKitchen.

Brinner is served! There’s nothing quite like an al fresco breakfast, and what better start than these sweet egg wraps with cinnamon and strawberry jam?

SERVES 6 // COOKING TIME 10 min

INGREDIENTS
6 eggs
Pinch salt
1 tsp vanilla essence
6 wraps
2 tbsp butter
½ cup strawberry jam
2 tbsp cinnamon sugar

METHOD
1. Whisk the eggs, salt and vanilla essence together.Dunk each wrap into the mixture until covered.
2. Melt the butter in a pan over medium heat. Place a wrap in the pan and spoon some jam down the centre. Fold in half.
3. Fry the wrap until each side is golden brown and the egg is cooked. Remove from the pan and immediately sprinkle with cinnamon sugar. Repeat with the remaining wraps.

Recipe: Jezza-Rae Larsen
Styling: Chiara Turilli
Photography: Andreas Eiselen // HMimages.co.za

These choc-banana and peanut butter crunch wraps make another tasty breakfast option.

The post Sweet egg wraps with cinnamon and strawberry jam appeared first on MyKitchen.

Sweet and salty flavours make these chicken wraps with cranberry and whipped feta a delicious pairing for your lunch prep!

MAKES 4 wraps // COOKING TIME 20 min

INGREDIENTS
1 cup smooth cottage cheese
1 cup feta
¼ cup parsley, chopped
4 wholewheat wraps
½ red onion, thinly sliced
½ cup cranberries, chopped
¼ cup almonds, chopped
1 cups cabbage, shredded
3 chicken breasts, grilled and sliced

METHOD
1. Beat the cottage cheese and feta together until smooth.
2. Fold in the chopped parsley and set aside.
3. Place a wrap on a clean surface. Spread with an even layer of the whipped feta, then top with sliced onion, cranberries, almonds and shredded cabbage.
4. Place the grilled chicken slices in the middle of the wrap, leaving a 5 cm space at the bottom.
5. Fold the bottom of the wrap up, then roll tightly into a cigar shape. Repeat with the remaining wraps.

Recipe & styling: Kate Turner
Photography: Sean Dollery // HMimages.co.za

For an equally as delicious brekkie option, go for these scrambled egg wraps with beans!

The post Chicken wraps with cranberry and whipped feta appeared first on MyKitchen.