Easy Vegan Gluten Free Tuna Wrap (high protein, rich in iron)
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Thinking about that tuna sub from Subway I used to eat when I was
younger made me think of creating a much healthier version of it which is easy
to prepare, vegan, gluten free, low carb and without any nasty additives. I swapped
the sandwich bread to a Nori sheets to increase its nutritional value and to
cut out the extra carbs and starches of any gluten free wraps.
This easy vegan tuna wrap is the perfect quick lunch for at home or work
and the tuna paste itself can also be eaten with a salad or some hot steamed
potatoes, endless options.
Let’s go cooking!
Easy Vegan Gluten Free Tuna Wrap
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Makes 4 Wraps:
Fresh Ingredients:
3 celery sticks
1 Tbsp. fresh dill
2 cups fresh baby spinach
1 medium ripe avocado
1 lime or ½ lemon
Basics:
1/2 small onion, sliced (1/4 cup or little extra)
1 can of chickpeas
5 Tbsp. Dijon mustard
3 Tbsp. tahini
1 Tbsp. sesame oil
2 Tbsp. hemp seeds
4 Nori sheets
1 Tsp. soy sauce or ¼ Tsp. Himalayan salt
Spices:
½ Tsp. black pepper
½ Tsp. sweet paprika powder
How to do:
·
Let the chickpeas drain from the liquid (you can use
the liquid to make vegan chocolate mousse), wash them and mash it in a big glass
bowl using a potato masher or fork
· Add the avocado and mash as well
· Add the fresh dill, mustard, tahini, lemon/ lime juice, sesame oil, soy sauce, diced onion, hemp seeds, pepper and paprika and mix till it becomes a paste like consistency
· Remove the strings in the outer skin of the celery and cut it into pieces the length of the short side of the nori sheet, cut 3 pieces and for the 4th wrap use the left over pieces to avoid food wastage
· Spread the tuna paste evenly onto each nori sheet, add a celery stick and baby spinach. Roll it into a sushi style roll, spread some water at the end of the empty side of the leaf and close it
· Cut the wrap into 2 pieces and serve
· Add the avocado and mash as well
· Add the fresh dill, mustard, tahini, lemon/ lime juice, sesame oil, soy sauce, diced onion, hemp seeds, pepper and paprika and mix till it becomes a paste like consistency
· Remove the strings in the outer skin of the celery and cut it into pieces the length of the short side of the nori sheet, cut 3 pieces and for the 4th wrap use the left over pieces to avoid food wastage
· Spread the tuna paste evenly onto each nori sheet, add a celery stick and baby spinach. Roll it into a sushi style roll, spread some water at the end of the empty side of the leaf and close it
· Cut the wrap into 2 pieces and serve
Tip:
Using Nori sheets instead of a gluten or even gluten free wrap (which is
high in starch) is a great idea to reduce your carb intake, stay gluten free
and add some extra nutrients to your diet. Nori is a seaweed which is said to
be the best natural vegan source of Vitamin B12, but not uniformly confirmed. It contains Iodine and Tyrosine, which support Thyroid function, it’s packed with vitamins like vitamin c, minerals and trace minerals
and offers many more health benefits. It should not be consumed excessively
though because of its sodium content. Moderation is key as always!
Extra Tip:
Keep the tuna paste in an airtight container in the fridge for a couple
of days without a problem.
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