, , , , , , , , , , ,


The raw ingredients for this particular incarnation of the wrap filler.

When we first started to eat better, my husband and I started keeping various pre-cut vegetables stocked in our fridge. Typically this involved onions, mushrooms, peppers, cucumbers and others that kept well. Often, these vegetables would be used alongside some form of leafy greens.

It made for some tasty lunches and suppers, though eventually we picked up some asparagus and got it in our heads to fry that along with our usual fresh vegetables. Initially, we fried this purely with hot sauce, though, our methods have since been refined so that we omit the sauce and fry with a combination of vegetable broth and various spices.

I don’t tend towards using strict measurements for anything, but I’ve provided what I could in order to help make something of this recipe. The below ‘measurements’ make enough for two adults to use in wraps for a better part of a week. Keep in mind that the filler is in addition to whatever else you might fancy in a wrap, such as a leafy green, eggs, raw vegetables ( such as cucumber! ), olives, etc.

My wrap of choice for this recipe is the Dempster’s Ancient Grain tortilla. I almost always pair it with sliced garlic-stuffed olives, Blair’s Original Death Sauce, and baby spinach.

Ingredients List

1 red/orange bell bepper, minced
1 red onion
2 lbs asparagus, trimmed & cut on bias
2-3 portobello mushroom caps
3-4 cloves garlic, minced
16 oz can chick/black-eyed peas or pinto/navy beans

To taste: garlic salt, paprika, oregano, basil, salt

Fry the peppers, onions, and mushrooms in as much vegetable broth as is needed to keep them from burning. Once the vegetables have softened, add the asparagus, beans, and any remaining ingredients and fry until the asparagus is cooked ( but not soggy!)

The seasonings tend to go by taste as well as whim. I add these at any point during cooking; the presence of vegetable broth helps keep them from burning, though be careful not to add too much of any one thing. The idea is to impart some flavor to the vegetables without overpowering them; this is to allow you freedom in your choice of condiment when you assemble your wraps.

If I’m in the mood for something spicier, I’ll add in some red pepper flakes or even some fresh jalapenos or scotch bonnets if we have any on hand.

Please note: I didn’t use beans in the wrap filler depicted in the photos; with the addition of an extra bell pepper, as well as some jalapeno and scotch bonnets, I elected to skip on the beany goodness. The wrap filler tends to last well in the fridge but doesn’t do go super far if there’s too much food for my husband and I to get through.