If you’re looking for a quick lunch or appetizer, this recipe for vegan pinwheels from Physicians Committee for Responsible Medicine will do the trick.
It is a recipe that we make in the Food for Life Cancer Project classes that I teach at cancer centers in Western NC and Upstate SC, and these are always a big hit with patients.
This recipe is actually fun to make, and you get a total of three no-cook recipes in one! Some of the veggies we use in class are shredded broccoli slaw, grated carrots, fresh spinach leaves, bean sprouts, red bell pepper, and or other colored bell peppers.
My personal favorite is the Roasted Red Pepper Hummus. It requires only a handful of ingredients and a few minutes to make. If you have 10 minutes and a blender or food processor, you’ve got a delicious healthy snack.
So many people ask about easy go-to snacks, and this hummus is one of my favorites. In the summer, we go boating at the lake a lot . That means picnic-friendly foods, and this hummus is a great option.
After loading the tortilla wraps, carefully roll and slice into pinwheels. One trick I have found is that using a serrated knife makes it much easier to cut through these with a light touch that doesn’t mash them all up and make a mess.
These bite-sized colorful veggie pinwheels make terrific little appetizers or a quick tasty lunch, and they are very kid friendly!
If you would like to make your own oil-free tortillas, this is an easy recipe. Engine 2 and Ezekiel also have no-oil brands. There may be more, but those are the 2 I’m aware of.
Recipe from Dr. Neal Barnard’s book, The Cancer Survivor’s Guide.
To adjust the serving sizes of any of my recipes, simply go to the ‘Servings’ listed in the recipe card right above the ingredients list. Hover over the number of servings, and a sliding bar will appear. Slide to the number of servings you would like, and the ingredients will automatically adjust the amounts.
This has been my breakfast since quiet a while, but I don’t cut the (homemade) wrap, I just use a ton of veggies, fold it and it it….and I add mustard. Instead of hummus I use a piece of cooked yam, spread over the wrap.
Sprinkle with some ground flax seed, some nutritional yeast…and voila…a wonderful, nutritious breakfast!–Petra B
Other Great Recipes that Require No Cooking:
- 1 cup hummus or bean dip store bought is fine, but recipes I like below
- 8 whole grain tortillas recipe link below
- 4 carrots, shredded or purchase already shredded
- 8 lettuce leaves
- 1 bell pepper, thinly sliced red, yellow, orange, green
- bean sprouts optional
- 1 clove garlic
- 3 Tbsp lemon juice
- 1-1/2 cups chickpeas if using canned, drain and rinse
- 1 Tbsp tahini
- 1 tsp sea salt
- water or veggie broth enough to blend
- Spread hummus or bean dip thinly on tortillas. Recipe for hummus below, as well as a link to a terrific easy Black Bean Dip.
- Add lettuce leaf, pepper slices, shredded carrots, and bean sprouts.
- Carefully begin to roll up.
- Continue to the final edge of tortilla.
- Use a knife to slice tortilla into pinwheels, usually 5 per roll. NOTE: I have found that a serrated knife and a gentle sawing motion cuts these well, without squishing them out of shape.
- Arrange on a plate and serve.
- Add all ingredients to a blender or food processor with just enough water or veggie broth to achieve your desired texture. Blend until smooth, or leave a little chunky. Terrific as a spread or veggie dip.