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helping chronic dieters break free from diet culture and make peace with food and body.

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roasted veggie and quinoa wrap with cilantro lime cashew sauce

7 · Jan 17, 2018 · 3 Comments

roasted veggie and quinoa wrap with cilantro lime cashew sauce // cait's plate

This wrap you guys.  I am LIVING for it lately.  I had some leftovers from this Roasted Veggie and Quinoa with Cilantro Lime Cashew Sauce dish that I made and wanted to do something a little different so I threw it all in a wrap and MAN was it good.

It’s so funny how one simple little tweak to how you serve something can totally transform it into a completely different meal.

roasted veggie and quinoa wrap with cilantro lime cashew sauce // cait's plate

It keeps and reheats well in the fridge and is no less warm and comforting than the original (and just as nourishing and satisfying), which makes it just perfect in my book.

When I asked about the Weekly Meal Plans on Instagram, a lot of you responded that you like to cook once and eat all week (as opposed to eating something different every day) and this is a great way to utilize the same ingredients but feel as though you’re eating an entirely different meal.

roasted veggie and quinoa wrap with cilantro lime cashew sauce // cait's plate

It’s packed with protein thanks to the quinoa, has tons of vitamins and minerals from all the veggies packed in, plus plenty of heart-healthy fats thanks to the walnuts and cashew sauce.  Not too bad for a totally plant-based dish!!

Print
roasted veggie and quinoa wrap with cilantro lime cashew sauce

Ingredients

    For the Wrap:
  • 1 cup fresh broccoli florets, stems removed and roughly chopped
  • 1 red bell pepper, de-seeded and chopped into squares
  • 1/2 a medium red onion, chopped into chunks
  • 1 parsnip, peeled and chopped into chunks
  • 1 medium sweet potato, peeled and chopped into squares
  • 1-2 tablespoons olive oil
  • Salt and pepper to taste
  • 1-2 tablespoons Italian seasoning
  • 2 large 100% whole wheat wraps (such as Mission)
  • 1 cup cooked quinoa
  • 1/4 cup walnuts
  • For the Sauce:
  • 3/4 cup cashews
  • 1/2 cup water
  • 1/4 cup packed cilantro leaves
  • 1 tablespoon lime juice
  • 1 tablespoon olive oil
  • Pinch of salt

Instructions

  1. Preheat oven to 425 degrees F
  2. Line a baking sheet (I love these Nordic Ware sheets) with tin foil
  3. Drizzle the tin foil with 1 tablespoon olive oil
  4. Lay chopped veggies in a single layer then drizzle with remaining tablespoon of olive oil
  5. Sprinkle veggies with salt, pepper and Italian seasoning then toss to combine, spreading the veggies back out into a single layer once evenly coated
  6. Roast for 20-30 minutes, tossing halfway through to ensure even cooking
  7. While veggies roast, cook quinoa according to package instructions and set aside
  8. Then combine all ingredients for the sauce in a food processor and process until smooth
  9. Once veggies are done, toss with quinoa (note: you'll have extras of everything)
  10. Take one of the large tortillas, spread with 2-3 tablespoons (more if you like!) of the cilantro lime cashew sauce then top with 1/3 cup veggie & quinoa mixture and 2 tablespoons walnuts. Roll up the wrap. Repeat for the second tortilla.
  11. Serve with additional cilantro lime cashew sauce as desired.
3.1
https://caitsplate.com/roasted-veggie-and-quinoa-wrap-with-cilantro-lime-cashew-sauce/

7

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DINNER, LUNCH, MEATLESS, QUICK & EASY, VEGAN, VEGETARIAN, WHOLE GRAIN

please note: items in these posts may contain affiliate links which simply means I earn a small amount of money if you click on them (at no additional cost to you).  this money is always re-invested in cait’s plate so I can continue to create free content to you!

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Reader Interactions

Comments

  1. Jenna D says

    Feb. 4th, 2019 at 7:01 am

    Hi! This looks so yummy! Does it only make 2 tortillas? If I want to have for 4 meals, should I double the recipe? And do you think it’ll stay fresh overnight in the fridge? Thanks!

    Reply
  2. Jenna D says

    Feb. 4th, 2019 at 7:03 am

    Hi! I’m excited to make this, does it only make 2 servings? Should I double the ingredients if I want to make it for 4 tortillas? Also, do you think it’ll stay fresh overnight?

    Reply
    • Cait says

      Feb. 5th, 2019 at 7:50 am

      Hi! Yay, I’m so glad to hear that! It makes about 3-4 servings of filling depending on how much you’re putting into each tortilla and yes, it will stay fresh overnight (though the veggies may sog a bit in the fridge…but still tasty!)

      Reply

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it took me years of being miserable as I tried to adhere to all of diet culture's rules before I got to my 'ah-ha' moment.  what I was doing was not only making me unhappy, but it was harming not only my physical health, but my mental health too.  and wasn't I supposed to be doing all of this in the NAME of health?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we’re taught we can’t trust ourselves to know what’s best.  that we need to follow someone else’s plan for us in order to live a happy, healthy life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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but for whatever it’s worth to anyone out there that might need to hear this: I’m always my happiest, healthiest self when I lean into my own body and my own experiences - not someone else’s idea of what it should be.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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it's not officially fall for me until I've had thi it's not officially fall for me until I've had this harvest wrap.  it's quick, easy and the perfect melt of my favorite fall flavors.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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here's what I put in it:⠀⠀⠀⠀⠀⠀⠀⠀⠀
* mixed greens⠀⠀⠀⠀⠀⠀⠀⠀⠀
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* diced apple⠀⠀⠀⠀⠀⠀⠀⠀⠀
* diced pear⠀⠀⠀⠀⠀⠀⠀⠀⠀
* chickpeas (could also use chicken!)⠀⠀⠀⠀⠀⠀⠀⠀⠀
* red onion⠀⠀⠀⠀⠀⠀⠀⠀⠀
* dried cranberries⠀⠀⠀⠀⠀⠀⠀⠀⠀
* walnuts (can also use pecans)⠀⠀⠀⠀⠀⠀⠀⠀⠀
* goat cheese (feta would also be great)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I drizzle the whole thing with olive oil and balsamic glaze.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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printable recipe on @caitsplate: https://caitsplate.com/vegetarian-harvest-wrap/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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yet, we’re often told by this same health and wellness culture not to trust our natural, internal signs and signals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we’re told to push through exhaustion even if what our bodies really need is rest, we’re told to ignore our signals of hunger and fullness in deference to a pre-set plan, we’re constantly told to fix, resize and reshape our bodies from their natural states.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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it then begs the question, is it truly our health and wellness, or simply the chance to profit, that motivates so much of the messaging in our health and wellness culture?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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part of freeing yourself from diet culture is unraveling the pervasive messaging we often take as hard truth and picking it apart based on our lived experience and knowledge.  this can help us determine what truly serves our overall wellbeing versus what is simply padding the pockets of the industry.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatenutrition #caitsplate #dietsdontwork #intuitiveeatingjourney #ditchthediet #bodyrespect #foodfreedom #nondietapproach #bodyacceptance #nondietdietitian #nofoodrules #antidiet #antidietculture #breakfreefromdieting
white bean & veggie farro soup! a latest spin on white bean & veggie farro soup!  a latest spin on one of my favorite soup recipes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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super simple to pull together, perfectly comforting and great to make ahead and reheat for easy meals (my favorite kind 🙌)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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recipe is linked in my profile (@caitsplate)⠀⠀⠀⠀⠀⠀⠀⠀⠀
https://caitsplate.com/white-bean-veggie-farro-soup/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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one of the things I hear most often from individua one of the things I hear most often from individuals looking to break free form diet culture and embrace intuitive eating is “I feel like all I’m doing is thinking and analyzing my food behaviors and all I want to do is stop thinking so much about food.”

this is completely understandable.  when food and food rules have owned your life for so long, and you finally embrace the thing that’s supposed to help you break that cycle, it can feel like a lot.

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dieting and food rules feel simple at the outset, but keep us in a never-ending cycle of distress around food.

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pumpkin turkey meatballs! done in less than 30 mi pumpkin turkey meatballs!  done in less than 30 minutes with less than 10 ingredients.  a perfect easy fall meal!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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