Tuesday Greetings!
By the end of the week, I'm usually so beat that my first instinct is to head over to a local restaurant or order take-out. Alas, my resolve to improve my eating habits has motivated me to come up with healthy meal ideas that take almost no time to prepare. Enter: the Oven-Roasted Veggie Wrap!
In my opinion, oven-roasted veggies are by far the quickest way to feel like you've just eaten a five-course meal. Just wash, cut, season and roast, then add to warmed tortillas or rice. (Veggie lovers like my mama can eat them plain!) Also, if you're watching your salt intake, keep in mind that seasoning is very much an option here - I barely used any salt and pepper.
What I really like about this meal is that you can use as many veggies as you want AND you can experiment with different types if you hate monotony in your food (like I do!) You can even roast fruits! E-gads!
In the below recipe, I've added tofu for protein purposes. If you aren't a fan of pure veggies, feel free to add lean meats.
And awayyy we go!
Oven-Roasted Veggie Wraps
What You'll Need:
- 2-3 bell peppers (try to mix colors - I used red, green and yellow)
- 2-3 small yellow squash
- 2-3 small zucchini
- 2-3 large portobello mushrooms
- 1 package of firm or extra firm tofu, drained
- 1-2 tbsp. soy or Worcestershire sauce
- 1/2 tbsp. fresh ginger, grated
- 1 avocado
- 1 cup baby spinach (or lettuce of your choice)
- 4 medium whole wheat tortillas
- Olive oil
- Salsa (italian or honey mustard dressing works too!)
- Salt and pepper to taste
What You'll Do:
1. Pre-heat oven to 450ºF.
2. Wash and cut bell peppers, yellow squash and zucchini. I like them in 1/4 pieces just so they're bite-sized!
3. Wash and simply slice mushrooms.
4. Using a brush, lightly coat a large baking sheet or roasting pan (about 15" x 12") with olive oil.
5. Put veggies in a bowl and lightly season with salt and pepper. Lightly drizzle olive oil (remember, your pan is already greased!) Mix until coated.
6. Place veggies on your baking sheet/roasting pan and put in the oven for about 5-7 minutes on each side. Make sure there is room between vegetables so they can cook evenly. Check on them often! Each veggie takes its own time! =)
7. Drain tofu and place on paper towels to absorb excess water. Slice and coat with soy or Worcestershire sauce. Add ginger. Mix and let it marinate for about 10 minutes.
8. When veggies are done, place tofu on baking sheet/roasting pan for about 5-7 minutes on each side.
9. While the tofu is roasting, wash baby spinach/lettuce and slice avocado.
10. When the tofu is crisp on both sides, it's done! Turn off your oven, remove baking sheet/roasting pan and warm tortillas on another foil-lined baking sheet. Your oven should be super hot, so it'll only take about a minute!
11. Assemble! Place all ingredients in your wrap. Add salsa, italian or honey mustard dressing, and then....you're ready to eat!
Other veggies to try: sweet potatoes, eggplant, red onions, asparagus...roasted fruits like apples and peaches will add some sweetness! Enjoy!
