Quick Vegan Mushroom, Tomato and Avocado wrap Recipe ( No added sugar , Plant based )
Prep time 5 mins
Cook time 10 mins
Total time 10-15 mins
Versatile and super quick to make.
You will need a Knife, Pan, (and optional grill/oven. )
Author: Sky Christina
Recipe type: Breakfast / Lunch
Cuisine: Vegan, No Added Sugars
Serves: 1 or 2 small portions
4 -5 medium sized mushrooms
A handful of Spinach ( or any leafy greens you choose )
8 Cherry tomatoes ( I used Vittoria tomatoes )
1/2 cup of chopped onions ( I used frozen chopped onions to save time and tears)
Flat bread ( I used Crosta & Mollica Piadina Organic Wholeblend Italian Flatbread – only no added sugar one i know of)
1/2 – 1 Ripe Avocado
Salt and seasoning of your choice ( I change seasonings every time, but I used Garlic powder, All purpose seasoning, Pepper, and a little chilli in the photo above. )
Wash all Fruit/Vegetables and Green leaves.
Chop up Mushrooms.
Chop up Tomatoes.
Chop up Spinach,
Place pan on medium heat and add Chopped Onions (cook in a little oil or water) Cook for 1 minute.
Place Mushrooms on top of onions and cook for 4 minutes or until mushrooms and onions have either shrunk or brown a little, then mix together.
(Add any seasonings you wish here so the mushrooms can soak it up).
Add Chopped tomatoes to pan and cook till juices mix with mushrooms and onions (around 2-3 minutes).
Lastly add Spinach and Salt and mix it all together cook until Spinach is slightly wilted. (shrunk).
Once that is ready you can choose to heat up your flatbread under the grill for a few minutes or not and you can add a sliced avocado with seasoning as a side. Either wrap everything up or just eat as is. Enjoy!
Notes- This meal can turn into many other meals with different flavours, you could switch out the bread for Rice or Quinoa. Change the seasonings to make different flavours, leave out the tomatoes.. etc. Its up to you and what you like.
Veggie mix with rice ready in 35-45 minutes. With only 7 all natural plant based ingredients. Making 4 separate meals which are Vegan and only cost £0.90p each. So if you are on a budget or do not have enough time to cook every day, you love how easy this makes life.
1 1/2Cups (roughly 260g) Wholegrain Brown rice
150g Cherry Tomatoes
200g Chestnut Mushrooms
250g Sweet potato
90g Frozen Chopped onion ( or fresh )
1 Tsp All Purpose seasoning
2 pinches Sea Salt
Rinse rice and put into pot with 3 1/2 cups of water. Put on stove high heat until water starts boiling.
Wash and slice your Sweet Potatoes into small cubes. Put into a pot of water and bring to a boil.
While you are waiting for those to boil, Grab another pot with a tiny bit of water or oil and add Chopped onions. Turn on stove to medium heat and cook onions for just over 5 minutes making sure to stir them.
Chop up your veggies ready to add to pot with onions.
Add chopped mushrooms to onions and cook for another 5-7minutes.
Make sure to keep an eye on your rice and sweet potatoes, if they have started to boil you can turn down the heat to a low-medium heat.
When your mushrooms and onions are golden and soft , add seasonings and mix in.(optional)
Add sliced Tomatoes and juice to the onion mushroom mix. Simmer for 5minutes.
Add chopped courgettes to veggie mix pot and stir in let them cook together for 5minutes.
When your potatoes are soft turn off the heat and drain the water. Also if your rice is ready(there should be no more water in the pot ) turn that off also.
Add the potatoes to the Veggie mix and mix together, and tear spinach and place into pot also, stir and cook for around 5 more minutes.
Dish out equally into Tupperwear boxes and leave to cool down covered on the side. Once cool place inside fridge if you are going to eat in the next 2 days, and that are longer than 2 days will be best off going straight into the freezer.