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.
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.
200g cooked red lentils
200g cooked brown rice
200g cooked red kidney beans
100g cooked white quinoa
2 tbs dedicated coconut
1 tsp cumin
2 tbs chopped fresh coriander
1 chopped onion
1 clove garlic
1 tsp fenugreek
1 tsp garam masala
2 tsp sugar
salt & pepper
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.
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
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 PANCAKES
Makes approx 6 pancakes
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 the 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..