Our Recipes: Vegan Burgers & Wraps - Forks Over Knives

Tuscan White Bean Burgers

Darshana Thacker Wendel — Tue, 02 Jan 2024 18:16:03 +0000

A good veggie burger should stick together without crumbling, fill your belly as a main course, and be packed full of flavor. These white bean burgers easily knock those requirements out of the park. Inspired by the aromatic flavors of Tuscany, each patty is seasoned with Italian herbs and features the umami-rich flavor of trumpet mushrooms. Cannellini beans, brown rice, carrots, green beans, and celery also make their way into the mix, ensuring each bite is bursting with healthy produce. (When cooking the patty mixture, the skillet needs to be wide to give a large surface for the liquid to cook off. If the mixture is too moist, you can spread it on a baking sheet and bake for 20 minutes at 300°F before shaping it into patties and baking again as directed in Steps 3–5.) Once the patties are out of the oven, assemble your sandwich on whole wheat buns and garnish with your favorite toppings and sauces.

Tip: When shopping for burger buns, look for oil-free options that list 100 percent whole grains on the label. We recommend the whole grain buns from the Food for Life Ezekiel 4.9 product line.

For more mealtime inspiration, check out these tasty ideas:

Pineapple Teriyaki Burgers
Sun-Dried Tomato and Chickpea Sliders
Air-Fryer Portobello Burgers with Thousand Island Aïoli
Or take a look at our full collection of veggie burgers

Yield: Makes 12 burgers

Time: 80 minutes

1 cup finely chopped onion
2 cups finely chopped fresh trumpet mushrooms (about 4 oz.)
2 cups finely chopped carrots
2 cups finely chopped green beans
1 cup finely chopped celery
¼ cup chopped fresh Italian parsley
12 cloves garlic, minced
2 15-oz. cans cannellini beans, rinsed and drained (3 cups)
1 cup cooked short grain brown rice
4½ teaspoons dried Italian seasoning, crushed
1 tablespoon white wine vinegar
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
¼ teaspoon crushed red pepper (optional)
Yellow mustard
Ketchup
12 whole grain burger buns
12 romaine lettuce leaves
2 tomatoes, thinly sliced
1 small red onion, thinly sliced

Instructions

In a food processor combine the first seven ingredients (through garlic). Pulse into small bits.
Transfer mixture to a large skillet. Cook over medium 15 minutes or until moisture has cooked off, stirring frequently. (Do not add any liquid.) Add the next seven ingredients (through crushed red pepper, if using). Mix well and coarsely mash. Remove from heat; cool.
Preheat oven to 350°F. Line a baking sheet with parchment paper.
Shape bean mixture into twelve 3-inch patties, using ⅓ cup mixture per patty, and arrange on prepared baking sheet. Bake 35 to 40 minutes or until evenly browned.
Spread mustard and ketchup on buns. Add lettuce, burgers, tomato slices, and onion slices. If desired, sprinkle with additional parsley.

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Bombay Potato Burgers with Cilantro Chutney

Darshana Thacker Wendel — Fri, 15 Dec 2023 18:36:57 +0000

This tantalizing recipe combines your favorite curry flavors into the familiar shape of a veggie burger. Tender Yukon gold potato patties are seasoned with cilantro, turmeric, ginger, lime, and garlic before being dipped in a spicy cumin-infused batter. While the patties bake to crisp perfection, you can quickly whip up a tangy cilantro chutney to take the place of your standard burger sauces. Simply sandwich each potato patty between whole wheat buns, top with chutney and sriracha (if you like spice), and dig in! Don’t worry if these burgers stick to the parchment or silicone as they bake; they’re served smashed, so they don’t need to look perfect.

For more unique veggie burger recipes, check out these tasty ideas:

Pineapple Teriyaki Burgers
Grilled Mushroom Burgers with Tarragon Crema
Mediterranean Chickpea Burgers
Or take a look at our full collection of veggie burgers

Yield: Makes 8 burgers

Time: 75 minutes

3 lb. Yukon gold potatoes, peeled and cut into large pieces
2 cups packed fresh cilantro leaves + ¼ cup finely chopped fresh cilantro
2 tablespoons lime juice
8 to 10 cloves garlic, minced
2 teaspoons grated fresh ginger
1¼ teaspoons ground turmeric
¾ teaspoon sea salt
1½ cups chickpea flour
¾ teaspoon ground cumin
½ teaspoon cayenne pepper
¼ teaspoon baking soda
1¼ cups unsweetened, unflavored plant-based milk
½ of a jalapeño, seeded (keep some seeds if you like heat)
2 tablespoons lemon juice
8 whole wheat burger buns, toasted
Sriracha sauce (optional)

Instructions

Place potato pieces in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 20 minutes or until very tender. Transfer to a large bowl; let cool.
Preheat oven to 350°F. Line a baking sheet with a silicone baking mat.
Coarsely mash potatoes. Place 5 cups mashed potatoes in a large bowl. Add cilantro, lime juice, garlic, ginger, ½ teaspoon of the turmeric, and ½ teaspoon of the salt; mix well. Shape mixture into eight balls, using ½ cup mixture per ball.
In a bowl whisk together the remaining ¾ teaspoon turmeric and ¼ teaspoon salt and the next four ingredients (through baking soda). Add milk; whisk into a smooth batter.
Roll potato balls in batter and place on the prepared baking sheet. Bake 20 to 30 minutes or until heated through.
For Cilantro Chutney, in a blender combine the 2 cups of packed cilantro leaves, jalapeño, and lemon juice. Cover and blend into a coarse sauce. Season with sea salt.
Spread Cilantro Chutney on bottom halves of buns. Top with potato balls and, if desired, sriracha. Add bun tops. Press gently to smash burgers.

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Fold-Up Rice and Black Bean Quesadillas

Shelli McConnell — Thu, 16 Nov 2023 18:23:35 +0000

Change up your wrap routine with these fun folded rice-and-bean quesadillas. Each quadrant of a whole wheat tortilla is slathered in scrumptious Tex-Mex ingredients and stacked on top of each other to create a perfectly balanced, hand-held snack. Creamy black beans get a spicy kick from chili powder, brown rice soaks up the tangy flavors of pico de gallo, homemade guacamole gets lightened up with mashed peas, and fresh spinach adds leafy green goodness to each bite. This is a great meal when you’re in a rush or need something cute and quick to pack into your kid’s lunchbox. Serve with extra pico de gallo or hot sauce, and chow down!

For more vegan quesadilla recipes, check out these tasty ideas:

Yield: Makes 4 quesadillas

Time: 15 minutes

¾ cup frozen green peas, steamed until very tender
½ of a medium ripe avocado, seeded, peeled, and quartered
1 cup no-salt-added black beans or pinto beans, rinsed and drained
1 tablespoon unsweetened, unflavored plant-based milk
½ teaspoon chili powder
4 7- to 8-inch whole wheat flour tortillas
4 teaspoons nutritional yeast
¾ cup cooked brown rice
½ cup purchased pico de gallo (fresh salsa)
1 cup shredded fresh spinach
3 tablespoons sliced black olives

Instructions

Put peas and avocado in a small bowl; mash them with a fork until mostly smooth. Put beans, milk, and chili powder in another small bowl; mash them until mostly smooth.
Lay a tortilla on a work surface. Make a cut in tortilla from the center to the edge closest to you. Imagine the tortilla divided into four equal sections. On the bottom left section, spread one-fourth of the avocado mixture and sprinkle it with 1 teaspoon of the nutritional yeast. On the top left section, spread 3 tablespoons of the rice and top it with 1 tablespoon of the pico de gallo. On the top right section, spread ¼ cup of the spinach and top it with one-fourth of the olives. Finally, on the bottom right section, spread one-fourth of the mashed beans.
Fold the avocado section over the rice. Fold that portion over the spinach. Finally, fold the three sections over the beans. Repeat to make three more folded tortillas.
To cook, put a large nonstick skillet on a burner. Turn the burner to medium. When the skillet is hot, carefully place two quesadillas in the skillet. Cook about 2 minutes or until quesadillas are golden brown on the bottom. Use a pancake turner to carefully flip quesadillas over. Cook 2 minutes more or until the other side is golden brown. Remove from skillet. Repeat with the remaining quesadillas. Serve quesadillas with the remaining ¼ cup pico de gallo or salsa.

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Loaded Vegan Chalupas with Chipotle Queso

Ellen Boeke — Thu, 21 Sep 2023 16:36:50 +0000

Chalupa is a Spanish word for boat, and these crispy, queso-filled wraps are some of the tastiest-looking boats we’ve ever seen! While traditional chalupas tend to be heavy on animal products and oil, our vegan version—which may remind you of a popular chain restaurant’s taco wraps—relies on a savory tofu and pinto bean filling to replace the meat. A homemade chipotle queso sauce adds delicious plant-based cheesiness to the chalupas, and fresh pico de gallo salsa provides refreshing contrast to the crispy tortillas. To serve, dip these delicious tacos into extra queso sauce or break out the guacamole and vegan sour cream for a full-on feast. You’ll never crave takeout again once you have this fantastic recipe under your belt!

For more plant-based tacos, check out these tasty ideas:

Grilled Nopales Tacos
20-Minute Black Bean Tacos
Red Onion and Charred Cauliflower Tacos
Or take a look at our full collection of plant-based tacos

Yield: Makes 4 wraps

1 tablespoon salt-free taco seasoning
1 tablespoon reduced-sodium tamari or soy sauce
1 teaspoon smoked paprika
1 12-oz. package light firm tofu, drained
1 15-oz. can no-salt-added chickpeas, undrained
½ cup nutritional yeast
2 tablespoons chopped canned chipotle chiles in adobo sauce
2 tablespoons lime juice
4 to 5 tablespoons unsweetened, unflavored plant milk
Sea salt, to taste
1 15-oz. can no-salt-added pinto beans, rinsed and drained (1½ cups)
⅔ cup purchased pico de gallo, drained
Four 7- to 8-inch whole wheat flour tortillas
½ cup chopped jicama
½ cup chopped tomato

Instructions

In a medium bowl stir together taco seasoning, tamari, and paprika. Crumble tofu into bowl; stir to coat. Preheat air fryer to 375°F. Line the bottom of the basket with parchment paper. Add tofu to basket. Air-fry 20 minutes or until tofu is nearly dry and browned on edges, stirring twice.
Meanwhile, for Chipotle Queso, in a blender or food processor combine chickpeas, nutritional yeast, chipotle chiles, and lime juice. Cover and blend. Gradually add plant milk until smooth and creamy. Season to taste with salt, and set aside.
Place beans and ⅓ cup of the pico de gallo in a small food processor. Process until mostly smooth, adding 1 to 2 tablespoons water as needed.
Lay tortillas on a work surface. Spread bean mixture in centers of tortillas. Top with tofu mixture, jicama, and tomato. Top each with 2 tablespoons Chipotle Queso. Fold tortillas in half over the filling.
Heat a large nonstick griddle or skillet over medium. Place wraps on griddle. Cook 4 to 5 minutes or until browned, carefully turning halfway through cooking. Serve with the remaining ⅓ cup pico de gallo and the remaining Chipotle Queso for dipping.

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Taco Lettuce Wraps with Melon Salsa

Nancy Macklin, RDN — Wed, 16 Aug 2023 17:02:06 +0000

Fresh and filling, these taco lettuce wraps infuse chewy quinoa and hearty pinto beans with your favorite Mexican flavors to create a delicious handheld meal. Corn kernels add bursts of juicy sweetness to the grain medley while red onion offers a tangy crunch. The drool-worthy filling is spooned into tender lettuce leaves and topped with a cantaloupe salsa that gets a kick of heat from chopped jalapeño. Mint replaces cilantro in the salsa to add a fresh twist, which works perfectly to liven up the smoky, savory flavors of the taco filling. Feel free to add a drizzle of hot sauce or a dollop of vegan sour cream for extra oomph!

For more vegan lettuce wrap recipes, check out these tasty ideas:

Yield: Makes 12 to 16 wraps

1½ cups dry tricolor quinoa
1 cup fresh or frozen sweet corn kernels
1 cup chopped red onion
3 cloves garlic, minced
2 tablespoons salt-free taco seasoning
1 15-oz. can no-salt-added pinto beans, rinsed and drained (1½ cups)
Sea salt, to taste
Freshly ground black pepper, to taste
2 cups chopped cantaloupe
1 cup fresh salsa or pico de gallo
1 fresh jalapeño chile, seeded and finely chopped
2 tablespoons chopped fresh mint
2 tablespoons lime juice
12 to 16 green-leaf lettuce leaves
1 avocado, halved, seeded, peeled, and thinly sliced

Instructions

In a large saucepan combine quinoa, corn, ¾ cup of the onion, the garlic, taco seasoning, and 3 cups water. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until quinoa is tender. Remove from heat. Stir in pinto beans. Season with salt and black pepper.
Meanwhile, for salsa, in a medium bowl stir together the next five ingredients (through lime juice) and the remaining ¼ cup onion.
Fill lettuce leaves with quinoa mixture. Serve with melon salsa and avocado.

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Jambalaya-Style Collard Wraps

Nancy Macklin, RDN — Thu, 27 Jul 2023 17:26:11 +0000

Get classic Cajun flavors wrapped up in the South’s favorite leafy green when you make a batch of these scrumptious collard wraps. Saucy red beans and rice are simmered with bell peppers, okra, and tomatoes in a spicy Cajun seasoning to create a jambalaya-style filling. While the mixture melds together on the stovetop, you’ll trim and shape sturdy collard leaves into perfect wraps to create a burrito-style meal. Simply spoon the filling down the center of each leaf, give it a tuck and a roll, and then sink your teeth into this portable dish that puts the South in your mouth with every bite.

For more vegan recipes inspired by Southern cuisine, check out these tasty ideas:

Yield: Makes 16 wraps

1 cup chopped celery
1 cup chopped onion
1 cup chopped green bell pepper
6 cloves garlic, minced
2 cups low-sodium vegetable broth
1½ cups dry brown rice
2 teaspoons chopped fresh thyme
1 15-oz. can no-salt-added red beans, rinsed and drained (1½ cups)
1 14.5-oz. can no-salt-added fire-roasted diced tomatoes, undrained
2 cups sliced fresh or frozen okra (optional)
2 tablespoons salt-free Cajun seasoning
2 tablespoons red wine vinegar
8 scallions, sliced
Sea salt, to taste
Freshly ground black pepper, to taste
16 fresh collard leaves

Instructions

In a large pot cook celery, onion, bell pepper, and garlic over medium 2 to 3 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add vegetable broth, rice, thyme, and 1 cup water. Bring to boiling; reduce heat. Cover and simmer 35 minutes or until tender. Add the next five ingredients (through vinegar). Cook 3 to 4 minutes or until okra is tender. Remove from heat. Stir in scallions. Season with salt and black pepper.
Meanwhile, prep collard leaves by slicing off the stem ends. Spoon rice mixture in the center of each leaf. Fold in sides and roll up burrito-style. Secure with a toothpick, if needed. Halve crosswise to serve. If you like, sprinkle with additional fresh thyme.

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Grilled Black Bean Veggie Burgers

Ellen Boeke — Fri, 21 Jul 2023 17:25:31 +0000

Become the burger boss at your next plant-based BBQ with these drool-worthy black bean veggie burgers. The nutrient-dense patties are seasoned with smoky paprika and salty soy sauce to create a rich, meaty flavor that’s enhanced by the texture of brown rice and panko breadcrumbs. The trick to grilling these burgers is patience: Be sure to wait the full 5 minutes before trying to flip them on the grill or they may stick and fall apart. Once the patties are ready, serve them on a whole wheat bun with all your favorite toppings. We recommend a generous slather of Homemade Ketchup and fresh veggies, but feel free to get creative and see what kind of wildly wholesome burger combinations you can create!

For more veggie burger recipes, check out these tasty ideas:

Five-Ingredient Veggie Burger
Sneaky Chickpea Burgers
Pineapple Teriyaki Burgers
Or take a look at our full collection of veggie burger recipes

Yield: Makes 8 burgers

2 15-oz. cans no-salt-added black beans, rinsed and drained (3 cups)
¾ cup grated onion
4 cloves garlic, minced
2 teaspoon smoked paprika
¼ teaspoon freshly ground black pepper
2 tablespoons flaxseed meal
¼ cup no-salt-added tomato sauce
2 tablespoons reduced-sodium soy sauce or tamari
1½ cups cooked brown rice
1 cup whole wheat panko
8 whole wheat hamburger buns
Toppers: sliced onion, lettuce, sliced tomatoes, pickles, Homemade Ketchup (or store-bought) and/or mustard

Instructions

In a large skillet cook the first five ingredients (through pepper) over medium until onion is tender, stirring occasionally. Coarsely mash bean mixture; cool slightly.
Meanwhile, in a large bowl stir together flaxseed meal and ⅓ cup water. Let stand 15 minutes.
Stir tomato sauce and soy sauce into flaxseed mixture. Add bean mixture, brown rice, and panko. Stir to combine. Divide into eight portions. Form into ¾-inch-thick patties.
Grill, covered, over medium heat 5 minutes. Carefully turn burgers and grill 5 minutes more or until heated through. Brush with water if needed to prevent sticking. Serve burgers on buns with desired toppers.

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Grilled Summer Veggie Wraps

Nancy Macklin, RDN — Thu, 20 Jul 2023 17:10:14 +0000

If you thought lettuce cups weren’t filling enough to be served as a main course, think again: These hearty veggie wraps feature a satisfying medley of char-grilled eggplant, bell pepper, and zucchini. While the colorful veggies are enough to make you salivate, the real star of the show is chickpeas, which get a triple appearance in this scrumptious dish. Each lettuce leaf is slathered in creamy hummus before being piled high with toppings, while whole chickpeas are tossed into the veggie mix and aquafaba (chickpea liquid) emulsifies the smoky citrus dressing. Romaine leaves are sturdy enough to act as edible flatware and add a satisfying crunch to each bite. When you want a veg-forward meal to fill a rumbling tummy, fire up the grill and whip up a batch of these wonderful wraps to satisfy your cravings.

Tip: Vegetable mixture can be made ahead and chilled to use in cold wraps.

For more lettuce wrap recipes, check out these tasty ideas:

Yield: Makes 12 wraps

1½ 15-oz. cans no-salt-added chickpeas, drained, and 3 tablespoons liquid (aquafaba) reserved
3 tablespoons lemon juice
4 teaspoons tahini
2 teaspoons ground cumin
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 medium eggplant, cut into ¾-inch slices
1 medium zucchini, quartered lengthwise
2 medium red and/or green bell peppers, quartered lengthwise
1 medium onion, cut into ½-inch slices
Sea salt, to taste
Freshly ground black pepper, to taste
12 romaine lettuce leaves
1 8-oz. container oil-free hummus (1 cup)
¼ cup chopped fresh parsley
2 tablespoons pine nuts, toasted
Lemon wedges

Instructions

Rinse and drain chickpeas, reserving 3 tablespoons aquafaba for dressing. For dressing, in a small bowl stir together aquafaba and the next five ingredients (through garlic powder).
Grill eggplant, zucchini, bell peppers, and onion, covered, over medium-high 5 to 10 minutes or until tender and lightly charred, turning once. Use half of the dressing to periodically brush over vegetables as they cook.
Transfer vegetables to a cutting board. When cool enough to handle, cut vegetables into bite- size pieces. Season with salt and black pepper.
Spread each lettuce leaf with about 1 tablespoon hummus. Top with chickpeas and grilled vegetables. Drizzle with the remaining dressing. Sprinkle with parsley and pine nuts. Roll romaine around filling and serve with lemon wedges.

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Za’atar-Spiced Sweet Potato Lettuce Cups

Nancy Macklin, RDN — Mon, 05 Jun 2023 17:14:40 +0000

Take one bite of these vibrant sweet potato wraps and you’ll immediately fall in love. Hearty slices of sweet potato are brushed in a Middle Eastern-inspired marinade that combines pomegranate molasses, za’atar seasoning, cumin, and turmeric to create a savory-sweet explosion of mouthwatering flavors. While the potatoes bake to tender perfection in the oven, you’ll whisk together a tangy topping of dried fruits, juicy pomegranate seeds, zesty citrus, and spicy cayenne to complement the tasty tubers. Pile everything into a crisp lettuce leaf and top with sliced scallions for a nourishing dish that will leave you licking your fingers. If you want to meal prep a large batch, simply store each component of the recipe in separate airtight containers in the fridge, and assemble the wraps when you’re ready to eat.

For more healthy lettuce wrap recipes, check out these tasty ideas:

Yield: Makes 14 wraps

2 tablespoons pomegranate molasses or lemon juice
2 teaspoons za’atar spice blend
½ teaspoon ground cumin
½ teaspoon ground turmeric
2 lb. fresh sweet potatoes, cut into fourteen 1-inch-thick planks
Sea salt, to taste
Freshly ground black pepper, to taste
1 cup fresh pomegranate arils
¼ cup chopped dried apricots
¼ cup chopped dates
½ teaspoon orange zest
3 tablespoons fresh orange juice
¼ teaspoon cayenne pepper
14 butterhead lettuce leaves
¼ cup sliced scallions or chives

Instructions

Preheat oven to 400°F. Line two rimmed baking sheets with parchment paper or silicone baking mats. In a small bowl stir together the first four ingredients (through turmeric) and 2 tablespoon water. Arrange sweet potatoes in a single layer on baking sheets. Brush both sides with molasses mixture. Season with salt and black pepper. Bake 20 to 30 minutes or until tender, turning planks over halfway through baking. Brush with the remaining molasses mixture.
Meanwhile, in a small bowl stir together the next six ingredients (through cayenne pepper).
Place sweet potatoes on lettuce leaves. Top with fruit mixture and sprinkle with scallions.

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Vegan Sushi Tacos

Shelli McConnell — Mon, 22 May 2023 17:06:58 +0000

Get ready for the most epic fusion tacos you’ve ever tasted. Sheets of crisp, subtly salty nori are folded like tortillas to cradle a vibrant filling of sushi-inspired ingredients that will leave you licking your fingers. Hearty brown rice is studded with adzuki beans for extra substance, while shredded veggies are coated in a spicy-sweet mango sriracha salsa to deliver a tangy punch. Avocado slices add refreshing creaminess, and extra salsa is drizzled on top to tie all the ingredients together. If you’re feeling fancy, throw on a few slices of pickled ginger or a sprinkling of sesame seeds for a delicious finishing touch. And while the flavors might taste like this dish calls for chopsticks, eating these colorful, crunchy wraps with your hands provides that classic Mexican taco experience that makes this funky fusion dish one to remember.

For more creative vegan taco recipes, check out these tasty ideas:

Yield: Makes 8 tacos

3 cups no-salt-added vegetable broth
1½ cups dry short grain brown rice
1 15-oz. can no-salt-added adzuki beans, rinsed and drained (1½ cups)
¼ cup brown rice vinegar
2 tablespoons pure maple syrup
1½ cups chopped fresh mango
1 tablespoon lime juice
1 tablespoon sriracha sauce
6 cups shredded or matchstick-cut assorted vegetables (radishes, carrots, cabbage, cucumber, and/or scallions)
16 8-inch toasted nori sheets
1 small avocado, halved, seeded, peeled, and thinly sliced

Instructions

In a medium saucepan bring broth to boiling. Add rice; reduce heat. Cover and simmer about 40 minutes or until liquid is absorbed. Remove from heat. Stir in beans, vinegar, and maple syrup. Cool 30 minutes.
Meanwhile, in a food processor combine mango, lime juice, and sriracha sauce. Process until smooth. Toss shredded vegetables with half of the mango sauce.
Cut nori sheets into 8-inch-diameter circles. (Tip: Use an 8-inch round cake pan or pot lid as a template when cutting the circles). Layer two nori circles together for each taco. With damp fingers, spread rice mixture over layered nori sheets. Arrange vegetable mixture and avocado over half of the rice. Fold nori sheets over vegetables. Serve tacos with remaining mango sauce.

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