Protein-packed veggie wrap + more meal prep ideas using ground beef
I am sharing a delicious, high-protein veggie wrap and a collection of healthy meal prep-friendly recipes using budget-friendly ground beef (aka mince).
In this newsletter:
Is this the ultimate high-protein veggie wrap?
More meal prep ideas with ground beef because I can still afford it.
Something I’ve been making over and over again.
The ultimate veggie wrap
When it comes to veggie wraps, I always look for recipes with an adequate amount of protein. As much as I love all the veggies, without the protein and some fat, a wrap is simply not satiating enough and I would be hungry within an hour.
I wanted to develop the ultimate veggie wrap that was healthy, high in protein and satiating, with lots of nutrient-dense ingredients, vegetarian-friendly and super yummy. Is that too much to ask?
This delicious wrap creation meets the criteria! It features brown lentils, edamame beans, creamy hummus, high-protein/low-carb wraps, umami-rich sun-dried tomatoes, and fresh vegetables like carrots, red peppers and lettuce.
It comes with a little meal prep hack to make this veggie wrap-making process quick and easy. Jump directly to the recipe now or keep on reading…
What’s inside, you ask?
The key star of this wrap is a high-protein mixture of brown lentils (you can use any colour) and edamame beans mixed with sun-dried tomatoes, spices and mayonnaise (which can be vegan-friendly). I often make this filling ahead of time and store it in the fridge, it lasts for up to 5 days. I like to use it in a wrap on the day, so to speak to avoid the wrap tortilla from getting soggy.
I like using a high-protein tortilla wrap to bulk up the protein amount. In Australia, we have a few options to choose from like Simon’s Pantry high-protein, low-carb wraps (not affiliate!) or another brand. You can use any wraps but do opt for high-protein options if you can.
Hummus is another great source of protein AND fat and fibre. Plus, it’s delicious and makes very wrap better. You can choose any type of hummus you like.
Cheese is optional but I love the flavour and it adds extra protein and fat, making this vegetarian wrap more satiating. If you’re vegan, feel free to use a plant-based cheese alternative or go without.
And of course, there are nutritious vegetables in this wrap! You can use whatever you have on hand. I like using veggies that are not too wet, basically. Shaved or grated carrot, sweet red peppers, lettuce, spinach, radish and so on. I do love tomatoes and cucumbers but I wouldn’t use them if I am making these wraps ahead of time as they might get a little soggy. If you’re eating them fresh, use as many water-rich vegetables as you like.
Gherkins or pickles are another great addition. They are optional but add a little tang and extra sweetness, which I like. You can also add some sauerkraut for extra probiotics.
Remember, you will find the full recipe post with step-by-step pics, instructions, nutritional info, tips and variations on my blog.
Ingredients
For the main protein filling
1/2 cup edamame beans, cooked
1.5 cups canned brown lentils, drained and rinsed
3 tablespoons mayonnaise
1 tablespoon tomato sauce (ketchup)
1 teaspoon smoked paprika
1/3 cup chopped sun-dried tomatoes (about 4–6 whole tomatoes)
1/2 tsp salt
1/4 tsp pepper
Other fillings
6 tablespoons hummus
1 carrot, peeled into strips
1 medium red bell pepper, sliced into strips
2 cups shredded lettuce of choice
115 grams / 4 oz Cheddar or Tasty cheese or plant-based alternative, sliced
4 high-protein wraps (e.g. Simon’s Pantry in Australia)
Meal Prep Ideas Using Ground Beef
A few newsletters back, I shared a meal prep recipe using 1kg of ground beef that could be turned into three different dinner meals for four. You can read it here.
It got a lot of good feedback so I thought I’d put together an extended collection of meal prep recipes using ground beef.
Ground beef is definitely one of my favourite meal prep ingredients. Firstly, it’s a great source of protein, which is essential for building and repairing muscles. Secondly, ground beef is versatile, making it easy to incorporate into a variety of dishes. Thirdly, it’s easy to batch cook and freeze for later use, which makes meal prep a breeze.
Finally, ground beef is affordable and widely available, making it an accessible ingredient for meal prep on a budget and who doesn’t need that right now?
If you’d like to use more ground beef in meal prep, make sure to check out my latest post. Not only do I share delicious recipes from taco bowls to Asian stir-fries and mini meatloaf muffins, but I also give tips on cooking ground beef, its nutritional profile and more.
Something I’ve been making over and over again
A dish I’ve been making a lot lately is slow-roasted cherry tomatoes and garlic in lots of of olive oil, also known as confit. I will post a recipe on the blog but I wanted to share a basic method here.
You will need a large punnet of cherry tomatoes (about 2 cups). Slice them in halves and layer in a deep baking tray. Slice 5-6 garlic cloves and scatter around the tomatoes. In fact, you can’t go wrong with too much garlic here.
Pour over about 1/3 cup of olive oil and season with salt. Again, more olive can be added if you like. Pop in the 190 C/ 375 F oven, middle shelf, and roast for 30-45 minutes. I usually stir after about 20-25 minutes.
The slow cooking process allows the flavours of the tomatoes and garlic to intensify making them soft, extra sweet and caramelised. And the olive oil gets infused with all that goodness and turns beautiful deep sunset orange.
The resulting confit is a flavourful spread or sauce that can be used as a topping for crostini or bruschetta (I love it on avocado toast), mixed with spaghetti pasta, topped on grilled chicken or scrambled eggs. It’s so so good and keeps in the fridge for a couple of weeks due to the high level of oil.
Whipped feta with roasted tomatoes and garlic
Grilled chicken & roast tomato salad
By the way, if you’re new to my recipes and my blog, make sure to check out the full archive here.