Mexican Tortilla Salad Bowls W/ Homemade Salsa

Healthy Recipes

Serves: 2-4
Prep & Cooking time: 45minutes

Notes:

We have to say that this recipe was a bit of a novelty! We love vegetables (but you probably already know this about us by now!) and enjoy spicy Mexican flavours. We thought that eating a ‘tortilla, salad bowl’ would be quite quirky and fun; we’re not a fan of tacos and thought this might be the best next thing! Unfortunately after about four mouthfuls we gave up and turned it into a wrap (which still worked quite well at this point)! We think that this bowl might work better with your favourite chilli or if your entertaining children. It was a delicious and nutritious meal none the less and we will always recommend meals that are packed full of vegetables!

The salsa was delicious; the last time we made it was during the World Cup last June! The tortilla bowls can be formed using about five different methods (depending on your skills and resources), but this one was the most convenient for us.

Salsa Ingredients: we used two chillies…. but feel free to use one!

 

 

Ingredients:

 

 

Directions:

Prepare the salsa. Wash and remove the stem from the chilli (de-seed if you prefer your meals less spicy!). Peel and chop the onion into half. Peel the garlic. Wash, remove the stem and chop the tomatoes into quarters. Wash, dry and then gently rip the coriander into half. Wash the lime; finely grate some zest and then juice it.

 

 

Place the chilli, onion and garlic into a food processor. Pulse until finely minced.

 

 

Use a spatula and push the mixture down into the bottom of the container.

 

 

Add the tomatoes, coriander, lime zest and juice, cumin and the ground coriander. Season it with some salt and black pepper to taste.

 

 

Blend until combined and the mixture is still ‘chunky’.

 

 

Transfer into a resealable container. Cover with a lid. Place into a refrigerator until needed.

Taste and season it as necessary. 🙂

 

 

Prepare the salad veggies and coriander for the tortilla bowl! Open, drain and wash the beans.

 

 

Place a small or medium-sized, non-stick saucepan or frying pan over a medium-low heat. Pour in one quarter of the quantity of the oil. Spray the sides of the pan with some low-fat cooking oil.

 

 

Once hot, gently press the tortilla down into the pan, forming a bowl shape. Allow it to gently fry for 1-2 minutes, or until the centre has bubbled and the base is lightly browned.

 

 

Remove and transfer it into a bowl (that was a similar size to your pan). Allow it to set for approximately 5 minutes. NB: As it cools, it will take shape of the bowl.

Can you see the bubbles in the centre?

For reference, this was the base!

 

 

Repeat these steps until all of the tortilla’s have been gently fried and shaped into bowls.

 

 

Once cooled, place the tortilla onto a serving plate or just leave it in the same bowl. Add the  salsa, veggies and top with the yoghurt and coriander!

 

 

This is how we assembled ours. Firstly we added some salsa…

 

 

followed by a piece of spring green (collard greens)…

 

 

some iceberg lettuce…

 

 

sweet corn and black beans …

 

 

…and finally some:  jalapeños, green bell pepper, avocado, red onion, more salsa!, yoghurt, some fresh coriander and a dash of fake cheese (not recommended).

 

 

Enjoy!

 

 

NB: Refrigerate any leftover salsa in a resealable container; best consumed within 2-3 days.

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Lentil Wrap (A Quick & Nutritious Lunch)

Healthy Recipes

Serves: 1
Preparation:10 minutes
Cooking time: 20-30 minutes
Assembly: 5 minutes

Notes:

Being vegan doesn’t imply that you have to rely on faux meat and cheese, nor does it necessarily mean that you have to recreate the wheel when it comes to making food…or in this case, wraps! I completely understand though, sometimes we will have ‘cravings’, but when we can we should strive to prepare healthy, nutritious and authentic dishes. We should take enjoyment in what nature has to offer us- like pulses and legumes…and on that note, we decided to make a lentil wrap!

We took it upon ourselves and completed some meal prep; one batch of lentils and bean and red pepper dip prepared! Check out our recipe for the dip. It took a little bit of time… but it just means that our meal prep for the following days drops from thirty minutes to approximately ten …brilliant!

NB: Wraps can be quick and nutritious, although some do contains higher levels of salt and/ or fats…so make sure to always read the label! We also recommend choosing a wholemeal, wholegrain or seeded variety. 🙂

 

Ingredients:

++++++++++++++++++++50g            Cooked brown or green lentils
++++++++++++++++++++                   Fresh salad veggies
+++++++++++++++++++++1                Stick of celery
+++++++++++++++++++++4               Black/pitted olives
++++++++++++++++++++124g            Butterbean and red pepper dip/spread
++++++++++++++++++++  1                Standard seeded, multigrain or GF tortilla wrap

 

 

Directions:

Rinse and prepare the lentils according to the packet instructions. Drain. Rinse under cool water. Allow to drain. Lightly season (if desired).

NB: Ours took approx. 25 minutes to cook. We used approx. 150g of dried, brown lentils (to use for approx 3 lunches/person); approx. 2tbsp.(50g)/person/wrap.

 

 

 

Wash, dry and prepare all of your intended ‘wrap’ veggies!

 

 

Wash, trim the ends and slice the celery into sticks. Drain and wash the olives.

 

 

Measure and place the dip into a small dish/bowl.

You don’t have to jazz yours up with nuts!

 

 

Warm your wrap in the microwave according to the packet instructions.

 

 

Prepare the wrap

Spoon a couple of spoonfuls of the dip (from your dish) down the middle of the wrap. Spoon and spread the lentils over the dip with a spoon.

 

 

Place your smaller salad veggies over the lentils….

 

 

…followed by any lettuce or leaves you’re using.

 

 

~Fold or roll up your wrap!~

 

 

Lunch is served! Place your wrap onto a serving plate or board. Serve with the remaining dip and vegetables. NB: We separated the celery, olives and any leftover veggies from the wrap (to avoid making our wrap soggy from any remaining veggie water!).

Our lunch came to approx. 340Kcal (*Not counting the salad veggies: the lettuce, rocket, coriander, carrot, tomato & cucumber- but that’s negligible anyways, so don’t get hung up on that!). 🙂

 

 Enjoy!