Today’s simple vegan BBQ portobello wrap makes an easy vegan lunch on a casual Sunday afternoon. It has all the flavors and textures of a slow-cooked barbecue meal, yet it comes together in just minutes. Make this wrap gluten-free by using tamari in place of soy sauce, and a gluten-free wrap instead of the wheat flour variety.
And here we are, entering the time of the year after the Superbowl.
Personally, I don’t even care much about football, but living in Seattle area it was hard not to get under the influence of thousands of people rooting for the Seahawks.
Oh well, they didn’t win this time, but losing gives us plenty of opportunity to learn a few lessons and come out wiser from the experience.
The beauty of this wrap is that it requires only a handful of ingredients, comes together quickly, and has all the flavors and textures you get from a meal at a barbecue party.
My homemade vegan no-cook BBQ sauce is used here in two ways: it covers Portobello mushroom slices that act like a slightly chewy ingredient, and is added to pinto beans that deliver plenty of protein and fiber.
I buy large flour tortillas at local grocery stores, but if you want to go all fancy, you can use healthier whole-grain or whole-wheat tortillas.
If you avoid gluten, look for gluten-free tortillas and tamari sauce, plus check the ingredient labels of the BBQ sauce components.
My homemade BBQ sauce comes together in no time, and these days I prefer to use it whenever I’m making something that calls for barbecue sauce.
You can double or triple the batch if you use BBQ sauce often – it will keep in the fridge for at least a week.
You can also use this homemade BBQ sauce recipe to make my easy BBQ chickpeas and rice, homemade BBQ seitan, baked BBQ tofu sandwich, and lots of other recipes.
Vegan BBQ Portobello Wrap
This delicious vegan BBQ portobello wrap with homemade BBQ sauce comes together in minutes, yet it has all the flavors and textures of a slow-cooked barbecue meal. Make this wrap gluten-free by using tamari in place of soy sauce, and a gluten-free wrap instead of the wheat flour variety.
Ingredients
- 1 large Portobello mushroom, stem removed, sliced 1/4-inch thin
- 1 cup cooked pinto beans
- 1 small pickle, sliced
- ¼ small red onion, chopped
- 2 handfuls spinach
- 1 cup BBQ sauce, store-bought or homemade
- 3 tbsp of water of veggie broth, to sauté mushroom slices
- 2 large tortilla wraps of choice
Instructions
- Prepare your BBQ Sauce, or measure out 1 cup of store-bought barbecue sauce.
- Heat 1-2 Tbsp of water or low sodium veggie broth in a large nonstick pan over medium heat. Once the liquid is bubbling, arrange sliced Portobello mushroom pieces in the pan, preferably in one layer. Do this in batches if you can’t fit them all at once. Cook Portobello slices on medium heat for about 5 minutes, flipping them halfway, until they soften. Take the pan off the heat.
- Put the softened Portobello slices into a medium bowl, add ½ of the BBQ sauce, and stir until well coated. Warm up the pinto beans in the microwave for 1 minute, add the rest of the BBQ sauce and stir to combine.
- To make one wrap, arrange half of all of the ingredients in layers on a large tortilla**: spinach leaves, mushrooms, beans, sliced pickles, chopped onions.
- Fold the bottom of the tortilla up and over the filling, and then fold the sides to make your wrap. If you don’t intend on eating the wrap right away, you can keep the sides of the tortilla from unfolding by piercing the assembled wrap with a toothpick. Repeat with the second wrap. Enjoy!
Notes
*Other types of cooked beans can be used – kidney, cannellini, chickpeas, etc.
**Tortillas can be warmed up by being microwaved for 15-20 seconds, or placed on a hot dry skillet for 30 seconds.
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Nutrition Information:
Yield:
2Serving Size:
1 wrapAmount Per Serving: Calories: 693Total Fat: 9gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 4mgCarbohydrates: 134gFiber: 16gSugar: 52gProtein: 22g
Please note that the provided nutritional information data is approximate.
I hope you enjoy this easy BBQ portobello wrap as much as we did in our family!
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