Sunflower lentil-walnut wraps with umami carrot sauciness

I am slightly ashamed to admit that until last Sunday, I had never visited any of the Vancouver Farmers Markets. Living on the North Shore, which offers its own Farmers Markets, and working as a staff member at the UBC Farm are my main, albeit feeble, excuses for heretofore missing out on this vital part of the Lower Mainland’s local food culture.

Despite having arrived toward the end of its open hours, there was still a very respectable variety of produce at the Kits Market.  It was a small luxury to have my bike tucked safely away by the cheery fellow at the Bicycle Valet instead of having to find a lock-up location in the first of September’s first heavy rains. Running into my friend and UBC colleague Chris Thoreau at his My Urban Farm  sunflower sprouts stand and then receiving a discounted cucumber at Ice Cap Organics rounded out my first experience of a Van Market quite nicely.

The bounty of veggies that I acquired used our kitchen to arrange themselves into the following wrap. I served the wraps with steamed baby pac choi from the UBC Farm.  Makes enough for about 5 meals.

Sunflower walnut-lentil wraps with carrot sauciness

Red onion, red lentil-walnut patties

  • 1.5 cups dry red lentils
  • 3 cloves finely minced garlic
  • 1 red onion, chopped into small pieces
  • 1/2 cup walnuts, coarsely chopped
  • 1 tsp turmeric
  • 1 Tbsp arrowroot powder
  • 1-2 Tbsp olive oil

After rinsing the lentils in a colander, add them to roughly 2 3/4 cups boiling water.  Add the garlic and turmeric, and cook until lentils have  absorbed all of the water and have a mushy consistency.  Mix together with the arrowroot powder, turmeric, walnuts and red onion.

Carrot sauciness

  • 4 large carrots, finely chopped
  • 1 tsp brown or yellow mustard seed
  • 1 tsp cumin seed
  • 3 cloves garlic
  • 1-2 Tbsp olive oil
  • 2 Tbsp Red Star nutritional yeast (good source of Vitamin B.  and umami lusciousness)

Heat olive oil to medium-low, and fry mustard and cumin seeds for 3 minutes or until they begin to pop.  Add garlic and saute for 2 minutes before adding the carrots.  Turning the heat to the highest setting, add about an inch of water and reduce the temperature to low after the water begins to boil.  Steam the carrots for 6-10 minutes or until quite soft.  Add nutritional yeast during the last few minutes of cooking.

To reduce the energy consumption and dishes associated with a food processor, use a potato masher to pulverize the cooked carrots into a thin paste. If necessary, add more water to achieve the desired consistency.

Wrap filling

  • 6 medium whole wheat or sprouted grain tortilla wraps (optionally warmed up in microwave in a moist tea towel)
  • 1/2 sac My Urban Farm sunflower sprouts
  • 1 cup multi-coloured cherry tomatoes, halved

Laying the wraps on a flat surface, spread the carrot sauce to 1″ of the tortilla circumference using a knife or spatula.  Arrange 1-2 lentil patties, a small handful of sprouts and cherry tomatoes in the center of each wrap.
Wrapping things up

To roll, tuck in the edges of each tortilla and slowly fold forward (for a burrito-rolling demo, please skip to the end of this video). Slice each wrap diagonally, and arrange on a plate with red onion, sprouts and cherry tomatoes for garnish.


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