HP – Tangy Veggie Wrap
- Updated on Jul 22, 2022
HP – Tangy Veggie Wrap
A refreshing and tangy summer veggie wrap that’s easy to make and perfect for on the go – ideal for bbqs, picnics or wherever it’s needed!
Servings:2 servings
Calories:601kcal
Ingredients
- 4 tbsp sunflower seeds
- 4 small carrot (pre-grated or use a mini food processor to save time)
- 1 small red onion
- 1 bell pepper, red (or your favourite colour)
- 2 oz spinach or similar
- 2 thumb ginger, fresh (grated)
- ¾ cup low fat cottage cheese (use regular if you prefer)
- 2 tbsp sour cream
- 2 tsp lemon zest
- 2 tbsp mustard (or try wasabi paste, but less!)
- 4 wraps (we like wholegrain)
- Salt and pepper to taste
Optional
- 1 cup bean sprouts (they’re really healthy! And they add a lovely crunch too)
Instructions
For the wrap:
- Roast the sunflower seeds in a pan without any oil/fat until golden brown.
- Peel and grate the carrots. Wash and dice the bell pepper (get rid of the seeds and white bits). The carrots are the biggest time-consumer here. To save time use pre-grated carrots or use a mini food processor to chop them up.
- Peel the onion and cut in thin rings. Wash and drain the spinach. Wash the bean sprouts with cold water and let them dry.
For the dressing:
- Peel the ginger and grate it into a bowl. Add the cottage cheese, sour cream, lemon zest and mustard and mix it well.
- Spread the dressing mixture onto the wraps, stopping about 1cm from the edge. Lay out the spinach leaves on top.
- Put the carrots, bell pepper, onions and bean sprouts in a wide line down the middle and sprinkle the roasted sunflower seeds on top.
- Season with a dash of salt and pepper and fold the wraps a little on both sides, then at the bottom and roll it as tightly as possible (without squishing the insides out!).
- Cut the wraps into halves and serve. Enjoy!
NOTES
Please note our nutritional info uses wholegrain wraps and low fat cottage cheese.
Nutrition
Nutrition Facts
HP – Tangy Veggie Wrap
Amount per Serving
Calories
601
% Daily Value*
Fat
21
g
32
%
Saturated Fat
5
g
31
%
Polyunsaturated Fat
5
g
Monounsaturated Fat
5
g
Cholesterol
10
mg
3
%
Sodium
1770
mg
77
%
Potassium
1089
mg
31
%
Carbohydrates
81
g
27
%
Fiber
16
g
67
%
Sugar
22
g
24
%
Protein
29
g
58
%
Vitamin A
21372
IU
427
%
Vitamin C
108
mg
131
%
Calcium
353
mg
35
%
Iron
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.
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