In the summer I am always interested in recipies that are light, seasonal, and cooling. I like to have a couple of days a week that don't include any meat or fish and this one fit all my reqauirements. I modified this recipe by making it a sandwich. My favorite wraps are made by Damascus Bakery (located on Atlantic Avenue, Brooklyn). I purchased them from a grocery store, but eating local is always a plus and the hearty roll-up square wraps I choose happen to be supplemented with flax, adding essential omega 3s to my diet. Only 110 calories and loaded with 9g of fiber and 12g of protein. I also added a few salad greens, Nasoya veg spread (mayo alternative), and some feta cheese. I eliminated the olives as I'm not a big olive fan. With all that said, I've got a great protein packed vegetarian meal for about 430 calories. If you want to accompany it with something I suggest a mixed fruit salad. Original recipe taken from vegetarian times magazine. Takes about 15 minutes to prep and 15 minutes to cook. Serves 6
4 Tbs. Olive oil, divided
1 Med onion, finely diced (1 cup)
1/2 medium fennel bulb, finely diced (1 cup)
4 garlic cloves minced (4tsp)
2 15oz cans Organic chickpeas, rinsed and drained
1 12 oz jar water packed artichoke hearts, rinsed, drained, and quartered
1/2 cup pitted kalamata olives, quartered
2 Tbs lemon juice
2 Tbs red wine vinegar ( i think apple cider vinegar would be better)
1 Tbs minced fresh rosemary
Heat 1Tbs olive oil in skillet over medium-low heat. Add onion and fennel, and cook 7 minutes, or until softened and translucent. Add garlic and cook 2 minutes more. Stir in chickpeas, artichoke hearts, and olives and cook 2-3 minues.
Transfer onion mixture to medium bowl and stir in lemon juice, vinegar, and remaining 3 Tbs oil ( I used flax oil). Seaason with a bit of sea salt and pepper and stir in minced rosemary. Let stand at least 20 minutes to combine flavors.
Per serving: 318 cal, 9g protein, 13.5g fat, 42g carb, 0mg chol, 686 mg sod, 9g fiber, 1g sugar.