These hearty wraps are perfect for either lunch or supper. And they can even be made ahead. The combo of a Mexican-style wrap coupled with Korean flavours is a win-win. Plus, it provides gut-healthy kimchi. We’ve chosen black beans for our wrap, but feel free to sub in some cooked shredded chicken or crumbled plain tempeh—it’s all delicioso!
Versatile and super-healthy kimchi
Kimchi is a refrigerated fermented food containing live probiotics. Much like miso or refrigerated sauerkraut, kimchi should be added near the end of cooking, as heating it to over 115 F (46 C) will destroy its gut health benefits.
Kimchi is equally delicious on a burger, and even wrapped into an omelette. Look for kimchi, available in various flavours, in the refrigerated section of your local grocery store. We used a traditionally flavoured kimchi in this recipe—but feel free to explore!
Spicy Korean Wraps
Ingredients
- 4 - 10 inch (25 cm) plain soft tortillas
- 4 leafy lettuce leaves
- 1 1/3 cups (330 mL) cooked brown basmati rice
- 14 oz (398 mL) can black beans, rinsed and drained
- 1 cup (250 mL) frozen, thawed corn kernels, rinsed and drained
- 1 cup (250 mL) prepared refrigerated kimchi, drained and chopped
- 1 cup (250 mL) low-fat shredded mozzarella or nondairy cheese
- 1 cup (250 mL) fresh cilantro leaves
Nutrition
Per serving:
- calories392
- protein15g
- fat6g
- sat fat1g
- trans fat0g
- carbohydrates71g
- sugars3g
- fibre8g
- sodium541mg
Directions
01
Slightly warm soft tortillas so theyu2019re easier to handle and are less likely to split as you roll them. Place tortilla on work surface and set lettuce leaf off-centre on tortilla. Place 1/4 of the cooked rice just below centre of tortilla. Top with 1/4 of each of the following: black beans, corn, kimchi, cheese, and cilantro.
02
To shape wraps, using both hands, fold up the bottom flap over filling. Then tuck in one side and tightly roll up, leaving top exposed. Handle gently to avoid tearing. Wrap tightly in parchment or foil and serve as is. Repeat with remaining tortillas.
03
To serve warm, heat in dry pan over medium-high heat for a few minutes. Or warm in 350 F (180 C) oven for 20 minutes.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
