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High Protein Veggie Wraps

Submitted by: | Source: Stephania Biddings

High Protein Veggie Wraps
2010-05-08 Other
4.7 6

A no meat, high protein, one-hand meal

  • Servings: 4
  • Prep Time: 20-30 minutes
  • Total Time: 20-30 minutes


1-can White, red or black beans, drained
1-can Diced Tomatoes, drained (healthy!); or 2 medium, fresh tomatoes, diced
1-bottle Green Olives, with pimentos
1 Scallion Sliced Thinly
¼ cup or Less of Shaved Parmesan Cheese, or pieces of goat cheese, or any shredded cheese brand you like (low-fat, preferably
¼ cup or More of Sliced Roasted-red Peppers,
(found In a Jar), sliced roughly in ¼" strips
1-tsp Minced Garlic
¼-cup Olive Oil
1-tsp Fresh Lemon Juice
1-tsp Freshly Chopped Parsley
1 Sprinkle of Smoked (or Regular) Cayenne Pepper, to taste
1 dash , or Not of Salt, to taste
1 or 2 Shakes of Pepper, to taste
4--6 Large Lettuce Leaves--iceberg, bib, romaine, etcetera; or use spinach leaves
**add Slices of One Large, boiled egg for more protein


1. In a bowl, combine beans, tomatoes, olives, scallion, cheese, roasted red pepper, garlic, cayenne pepper and parsley--toss lightly.

2. Mix olive oil, lemon juice, salt, black pepper.

3. Drizzle olive oil mixture over bean mixture--toss again, lightly.

4. Arrange lettuce/spinach leaves on a serving plate

5. Place bean salad evenly, between the lettuce or spinach leaves

**Add slices of boiled egg, if desired

Optional: Garnish with parsley and thinly-sliced lemon wedges; sour cream can be added on the side for those screaming for more flavor.