New plantbased recipe: sweet mango & spicy pulled oats wrap with colourful veggies and homemade yogurt dressing. For this recipe I added pulled oats because this is a great source of plantbased protein and for extra bite and texture. This vegan recipe is quick and easy, very healthy & nutritious and most importantly really delicious! One wrap contains only 260 kcal and at least 20 gr of plantbased protein!
This is one of my new favorite plantbased recipes!
People often ask me ‘you are a vegan so where do you get your protein?’. Well as a vegan foodie and fitgirl let me assure you that I get plenty of protein from my plantbased diet! Often people do not know that animals are not the only protein source and that we depend on chicken, eggs and steak for our protein intake. As a matter of fact, almost all plants are a very good and healthy source of protein. Think about it, cows and chickens also get their protein from grass and seeds…. Therefore, as a vegan we just cut out the middleman and go straight to the best source of protein: plants!
How much protein do you need?
When you eat a well-balanced wholefoods plantbased diet you will not have to worry about getting enough plant protein at all. The DRI (US Dietary Reference Intake) for maintaining your weight is 0,8 grams of protein per kilogram of body weight. For me with my active and fit lifestyle – I work out 6 times a week – I always try to get around 100gr of protein per day, or 1,5/1,8gr per kg body weight. To do so I need to be a bit more aware of my protein intake and I therefore like to add foods that are especially high in protein.
My favorite main plantbased protein foods
Here is a list of my main plantbased protein foods, with the amount of protein per 100gr.
- Soy yogurt – 6gr
- Chickpeas (hummus!) – 7,5gr
- Peas – 80gr
- Peanutbutter – 26gr
- Tofu & tempeh – 12gr
- Quinoa – 14gr
- Hempseeds – 33gr
- Flaxseeds – 20gr
- Pumpkinseeds – 19gr
- Whole wheat bread – 13gr
- Oatmeal – 13,1gr
And the list is endless! Think of all the beans, lentils, grains, seeds, nuts and many more foods that are high in protein without the unhealthy nutrients that come with all animal-based product such as unhealthy animal fats, bad (LDL) cholesterol, hormones, etcetera.
New Favorite Plantbased Product
Recently I discovered a new product that is very high in plant protein: pulled oats! These pulled oats are actually a mix of oats and pea protein and therefore contain an impressive 30gr of protein per 100gr. The pulled oats look a bit like pulled pork, they have the same texture and bite. With the right seasoning or marinate the pulled oats are a perfect in dish really, from spicy Asian style, to Middle eastern or even Mexican style. The options really are endless!
For this recipe I chose to make sweet mango & spicy pulled oats wraps with a ton of colorful veggies, red pepper and a homemade yogurt dressing with fresh lemon and cilantro. This dish didn’t only look amazing, but it also tasted so good. Perfect for a summer evening when you do not want to spend too much time in the kitchen, but you do want to serve something healthy and delicious. The sweet taste of the mango goes very well with the crunchy raw veggies and the spicy pulled oats. Combined with a whole wheat wrap this is a very healthy and nutritious meal.
Don’t you think this looks so good? Would you be trying this recipe? Send me a photo or message via DM on Instagram and perhaps I will feature your photo on my stories!
Love xoxo Jen
Sweet Mango & Spicy Pulled Oats Wrap
Ingredients
- 175 gr Gold & Green Pulled oats naturel
- 4 whole wheat wraps
- 200 gr cut red cabbage
- 200 gr cut white cabbage
- 200 gr julienne cut carrots
- ½ mango
- 1 red pepper
- 1 lime
- Cilantro
- Olive oil
- 1/2 tsp cayenne pepper
- 1 tsp smoked paprika
- 1 tsp onion powder
- 1 tsp garlic powder
Dressing
- 75 ml soy yogurt
- 3 tbsp lime juice
- 1 tbsp tahini
- Handful of cilantro
- Salt & pepper
Instructions
- Place the pulled oats in a mixing bowl, add 1 tbsp olive oil and the spices, mix well.
- Place a frying pan on the stove and fry the spicy pulled oats for about 5-6 minutes.
- Finely chop the veggies, mango and red pepper.
- Prepare the dressing by combining all the ingredients in a jar and mix well.
- Place one wrap on a plate, add ¼ of the veggies and mango. Add ¼ of the pulled oats on top of the wrap.
- Top the wrap with some lemon juice, the red pepper, yogurt dressing and cilantro to taste.
- Enjoy!
Nutrition
