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Posted by on 30 Jul 2013 | 0 comments

Inspired Food August 2013

Kids Holiday – Sausage Wrap with Tomato Sauce

If you’re racking your brains trying to think of something different and healthy to cook for your kids in the holidays, this easy meal can be pre-made, eaten at home or eaten cold to take on a picnic.

sausage and tomato mung bean wrapCompletely vegan, cooked from scratch, this healthy, fun meal is both versatile and very tasty for both children and adults. Basically a vegan version of a sausage wrap with homemade tomato sauce.

The wrap or pancake is made up entirely of a little gem called the Mung Bean. Considered a super food, this little bean is high in fibre, protein, folate (so great for pregnant mums) and when sprouted contains high amounts of vitamin C.

Because of the wide range of nutrients contained in mung beans, they offer health benefits for the immune system, the metabolism, the heart and other organs, cell growth, protection against free radicals, and diseases such as cancer and diabetes.

I only discovered this little bean about a month ago and these mung bean wraps have to be one of the easiest to make and most nutritious wraps on the planet! I’ve decided to use them for a savoury meal, however you can use them as a dessert, just drizzle some maple syrup on them with a few blueberries, wrap up and enjoy!

Cooks tips: If you have any mix left over you can freeze it to make either sausages or burgers. If making for adults and you like spicy then add a chilli or a sprinkle of cayenne to the sausage mix. The tomato sauce mix can also be used on its own as a pasta sauce.

I prepare the sausage mix first and whilst they’re chilling in the fridge I prepare the tomato sauce and mung bean pancakes.

SAUSAGE MIX

ingredients:
200g cooked red lentilssausages
200g cooked brown rice
200g cooked red kidney beans
100g cooked white quinoa
2 tbs dedicated coconut
1 tsp cumin
50g flour
2 tbs chopped fresh coriander
1 chopped onion
1 clove garlic
1 tsp fenugreek
1 tsp garam masala
2 tsp sugar
salt & pepper
vegetable oil

method:
Cook the onion & garlic in a frying pan with a little oil and add the spices, sugar and salt & pepper. Cook until the onions are soft then add to the rest of the ingredients in a big bowl and stir thoroughly.

Once throughly mixed, make into sausage shapes, roll in a little flour and place in the fridge whilst you prepare the tomato sauce and mung bean pancakes.

Cook the sausages just before serving by lightly fry the sausages in a little vegetable oil turning sausages until lightly brown.
TOMATO SAUCE

ingredients:
1 tablespoon olive oil
1 red onion, chopped
4 tomatoes, chopped
1 red pepper, seeded and chopped
Juice of 1/2 lime
1 tablespoon maple syrup or date syrup
1 tablespoon balsamic vinegar or red/white wine vinegar
Salt & Black pepper, to taste

method:
Heat the olive oil in a small saucepan and gently fry the onion until soft. Add the tomatoes and red pepper to the pan and simmer for about 10 minutes.

Place the tomato mixture in a food processor or blender and whizz, whilst the machine is running add the lime juice, syrup, vinegar, salt and pepper. Once you have blended well return the sauce to the pan and simmer until the mixture thickens.
(Again if you like spicy add a chilli to the tomato red pepper mix.)mung bean pancake mix

MUNG BEAN PANCAKES
Makes approx 6 pancakes

ingredients:
350g mung beans soaked for 24 hours until they start to sprout
200ml water
2 tsp dried mixed herbs
2 tbsp chopped fresh basilmung bean pancake cooked
1 clove garlic chopped
1 tsp turmeric
Salt & pepper

method:
Place mung beans and all other ingredients into a blender together with water and blend until you achieve a batter consistency.

To cook, using no oil, heat a frying pan until its very hot. Using a ladle, spoon 1 ladle per pancake and spread around the pan and cook for a few minutes, flip over and cook assemblingthe other side again until brown.

Assemble your wrap by placing your pancake on a plate, spread over a couple of spoons of tomato sauce, place 2 sausages on top and some chopped lettuce and wrap up and eat! Yum..

 

 

 

 

 

 

 

 

 

 

 

Jean Dayton

Jean Dayton

I’m a professional artist and run my own children’s art workshops, so I love being creative in all that I do, that is why cooking, for me, is a complete joy, I am in my element when preparing food for myself and others. Eating healthily and preparing healthy food makes me feel good and if I feel good then I am in flow with my life and when I’m in flow good things happen in my life, I attract good things, like-minded or as I like to say ‘like-souled’ people come into my life, expanding me even more as a person.  I believe a good mindset married together with looking after your body is what brings balance in your life which ultimately brings you more joy. Isn’t that what we are all seeking – Joy… in ALL that we do?
Jean Dayton

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