Veggie Crunch Recipes

VEGETABLE CRUNCH RECIPE

Steps:

• Preheat the oven to 200°C/400°F/Gas 6. Spray a saucepan with oil and add the onion. Cook until it has softened.
• Add the tomato purée and the remaining vegetables and herbs and cook gently for 10 minutes, until the vegetables are tender. Add the nuts and then season to taste and spoon the mixture into a shallow ovenproof dish.
• Rub the butter into the flour until the mixture resembles fine breadcrumbs. Stir in the rolled oats and cheese.
• Spoon the crumble mixture over the vegetables and then bake for 30 minutes until browned. Serve with green leaf and herb salad.

VEGETARIAN CRUNCHWRAP SUPREME RECIPE

Steps:

• Heat oil in a pan.
• Once warm add in the mushrooms and cook it on medium heat for 2 minutes stirring occasionally.
• Now add garlic and broccoli.
• Add 2 tablespoons water. Give it a stir.
• Lower the heat to low and cook covered for a minute.
• Open the lid and spices like cumin, cayenne, salt, pepper, and oregano.
• Stir in zucchini, cover, and cook for an additional minute.
• Switch off the flame and check the taste.
• Adjust any spices if preferred.
• Let it completely cool before filling.

MARINATED VEGGIE CRUNCH

Steps:

• Combine vinegar, oil, onion salt and cayenne pepper in a screw top container, cover and shake until well mixed.
• Combine all veggies in a large bowl.
• Pour oil mixture over veggies, toss till well coated.
• Cover and refrigerate at least 3 hours or up to 3 days.
• Toss lightly once in a while.

VEGGIE CRUNCH

Steps:

• Prepare all veggies and place in a cover able bowl. (I use Gladware).
• Mix water, vinegar, salt, pepper, sugar, and basil in a separate bowl until everything is dissolved.
• Pour over veggies.
• Refrigerate at least 3 hours before eating, but this will get better and better as it marinates. I have never had a batch last more than 4 days, but I think that would be my limit for storage.

VEGETARIAN CRUNCH WRAP SUPREME

Steps:

• Start by sauteing the garlic and onion in a tablespoon of olive oil. Once softened add the refried beans and cumin; stir to combine. Cook until warmed through.
• In a small bowl mash up the avocados (removing the skin and seed first, of course). Stir in juice from half the lime and the cilantro. Taste and add a little salt if you like. Set aside.
• Cook the corn tortillas in a hot skillet with a tablespoon of oil. The goal is to get the corn tortillas crispy, but not burnt. As I cook these I like to place them in between layers of paper towels (once removed from the skillet) to soak up any extra oil. Set aside.
• Now assemble the crunch wraps. This is the fun part. Onto one large burrito shell add a big spoonful of refried beans. Pile on some cheese. (Just a handful will do.) Now add the crispy corn tortilla. Spread on that simple guacamole we made. Spread on some sour cream. Add on lettuce and tomatoes. Now add another flour tortilla. Use a pair of kitchen shears to cut the burrito shell down to the same size as the corn tortilla. Fold the larger flour tortilla over the top.
• Cook in a hot skillet with a tablespoon or two of olive oil. To keep the flour tortilla shell folded in on itself, place a small plate or clean pot on top as it cooks. It looks a little funny but it works. After about 2 minutes, flip the crunch wrap over and cook the other side.

CRUNCHY VEGGIE WRAPS

Steps:

• In a medium bowl, combine the bell peppers, tomato, cucumber, carrot, and avocado; toss. In a small bowl, whisk together the olive oil, vinegar, garlic, mustard, salt, and pepper. Pour dressing over bell pepper mixture and toss well.
• To prepare the wraps, spread ¼ cup hummus over one tortilla, leaving 1-inch borders around the edge of the tortilla. Sprinkle 1 tablespoon sunflower seeds over the hummus and top with ½ cup spinach. Top spinach with ¼ of the bell pepper mixture and finish with ¼ cup alfalfa sprouts. Roll the tortilla and with the seam side down, cut the wrap in half. Serve immediately.