This is something I’ve been making for at least 15 years. Both kids loved it at ages 10 and 12 and love it still. Because we generally have a load of vegetables in the fridge, this is simple to put together and pretty inexpensive not to mention healthy. I’ve never tried this with wraps but I can’t see why it wouldn’t work.
I loved this meal because it was fast. Buy some Kaiser buns – small dinner rolls will work, but you’ll need more of them to fill the bellies of a hungry horde – chop whatever vegetables are in the fridge, assemble and bake a couple minutes. Probably about 45 minutes total time – faster if the kids help (sometimes). This was the meal we made when we were all playing the “what do you want for supper? I don’t know, what do you want for supper?” game.
You could add a protein of some kind but we never have – chicken would definitely work – maybe a rotisserie chicken, just to keep the whole thing labour easy.
- 1 medium onion, chopped or sliced – I used a red onion (which was freaking HUGE, by the way)
- 1 large tomato, chopped – you can deseed, I don’t bother
- 1 bell pepper, sliced then chopped into smaller pieces
- 2 small zucchini, chopped
- 2 handfuls of baby spinach
- ***eggplant, broccoli, cauliflower, shallots, jalapenos, serrano peppers, banana peppers, cherry tomatoes, romaine lettuce – whatever you enjoy and that can be cooked will work here
Sauté in a frying pan. You probably won’t need any oil as the vegetables throw off quite a bit of water. Try to cook out the water as much as possible but don’t fret about it. When you stuff the buns, you can just use a slotted spoon or a fork to scoop the vegetables out, leaving the liquid behind.
In a bowl, make some garlic aioli….
- ½ cup of mayonnaise
- 2-4 cloves of garlic, minced
- 2 tsp olive oil
- 1/4-1/2 cup feta cheese, crumbled
Mix very well and put in the fridge to stay cool and let the flavours blend. If you want mellower garlic, roast it first, or use some garlic powder, tasting as you add it.
Cut open a bun, smear some of the aioli/cheese mixture on both halves of the bun, stuff with a load of vegetables and wrap the whole thing in a piece of tin foil or into a baking dish that has a lid.
Once all the buns are stuffed and wrapped, place them on a baking sheet and bake for 15 minutes or so at 350F – just to get them warm.
Eat! These are very filling so maybe just serve with some fruit on the side – certainly don’t need a salad to get your vegetables with this meal!
With low carb wraps or buns, and a careful choice of vegetables, this could be low carb or keto with no more effort than the original recipe.
**Note: Store any leftovers separately if possible. The vegetables will lend their remaining liquid to the aioli and the bun, which while still tasty, will be a little soggier than optimal. If you have leftover filled buns, just wrap them up and store in the fridge.