Engine 2 Diet Sample Recipe - Vegetarian Black Bean and Hummus Sandwich Wrap

    25 min
Ratings

Rip Esselstyn, author of The Engine 2 Diet calls this recipe the "Almighty Healthy Sandwich Wrap" and says, "Our very own Station 2 won the 2003 Austin Fire Department’s Healthy Wagon Contest with this very healthful and tasty lunch/dinner wrap. The judges included three experts—the Fire Department’s in-house health specialist, a local representative from the American Heart Association, and a member of the Mayor’s Council for Physical Fitness." Recipe reprinted with permission from The Engine 2 Diet, by Rip Esselstyn.

See also: Engine 2 Diet Before and after Weight Loss Photos

What You'll Need

  • 1 onion, chopped
  • 1 bell pepper, seeded and chopped
  • 4 ounces sliced mushrooms
  • ½ can of corn, rinsed and drained
  • 8 ounces roasted red bell pepper hummus (or 1 cup homemade)
  • 2 large whole grain wraps
  • ½ can black beans, rinsed and drained
  • 1 roasted poblano pepper, cut into strips
  • ½ package fresh spinach

How to Make It

Pre-heat oven to 450 degrees.

Sauté the onion until translucent. Add the bell pepper and cook for 2–3 minutes. Add the mushrooms and corn.

Spread a layer of hummus on the wrap. Add the sautéed vegetables, beans, poblano strips, and fresh spinach. Roll into a burrito.

Place on a baking sheet, seam side down, and bake for 8–10 minutes. Serve the wrap warm, and top with guacamole and salsa.

Makes two sandwich wraps.

Variation:
Substitute one small can of drained green chilies for the fresh poblano pepper.

Reprinted with permission from The Engine 2 Diet, by Rip Esselstyn

Nutritional information:
Each wrap provides approximately:
Calories: 293, Calories from Fat: 79
% Daily Value:
Total Fat: 8.8g, 14%, Saturated Fat: 1.0g, 5%
Cholesterol: 0mg, 0%
Sodium: 367mg, 15%
Total Carbohydrates: 42.8g, 14%
Dietary Fiber: 10.5g, 42%
Protein: 13.7g
Vitamin A 87%, Vitamin C 90%, Calcium 9%, Iron 24%

Like vegetarian sandwiches or wrap sandwiches? Here's a few more to try: