70g Proteins Vegan Chicken Wrap

Ingredients

Here's what you get with each wrap :

70g of proteins (more than the average daily requirement)

22g of soluble and insoluble dietary fibers (70% of the recommended daily intake)

If you want to lower the fiber content, replace the TVP with oven-baked shredded tofu.

10+mg of iron which is the average dietary requirement (except for people currently menstruating)

So much vitamin C from the bell pepper and tomato, which is going to further help the iron absorption

All of this for about 800 calories (almost half of it coming from the wheat wrap, that can be replaced or removed entirely if you're currently cutting) and about 2€50 of ingredients.

INGREDIENTS (2 Wraps)

2 store-bought big durum-type wheat wrap

220g dry tvp / soy curls

I'm using @koro_fr 's soy TVP, you can get 5% OFF their websites with my code JEROMEKITCHEN :)

50g cooked blacked beans (clearly optional in this recipe, they are just my favorite beans)

About half a tomato

The equivalent in bell pepper

Same with cucumber

mint and cilantro to taste

Some vegan sweet chili sauce

Yes I'm going fusion cooking with that combination, switch the sauce if you don't like it of course !

Marinade, to taste :

1 yellow onion

the equivalent of 3-4 garlic cloves (crushed)

drizzle of olive oil

salt

paprika

cumin

herbs of your liking (I used a mix including oregano, rosemary and thyme)

cayenne pepper

black pepper

tapioca starch (optional, makes the TVP tender)

a splash of white wine (optional)

MSG (optional, but also not really for the taste)

Recipe :

Cover TVP with boiling water

Chop your veggies

Drain, press the tvp and add all the elements for the marinade

Leave it aside at least 30 minutes

Fry it in a pan until slightly browned over high heat and a little bit of olive oil, stir from time to time so it doesn't burn

Directions

Add everything in the wrap, roll it and enjoy !