Tangy Veggie Wrap – For The Ultimate Picnic

Tangy Veggie Wrap - For The Ultimate Picnic #vegetarian # wrap | hurrythefoodup.comAnyone with an addictive personality out there? Thought so. Me too! But it’s not all bad…not when it’s something like these veggie wraps. I literally can’t stop eating them right now. I already know they’re gonna be a major part of my summer.

Treat yourself right - easy to make tomato, cheese, spinach and pesto quesadillas. Ready in just a few minutes - what are you waiting for?| hurrythefoodup.com
Do you like wrapping stuff in tortillas? If yes, then you also need to try out these amazing quesadillas – ready in just 15 minutes!

Kat will soon rue the day she modified the recipe, made it even tastier than it was before, and then introduced me to it. That being said, no cooking skills are needed for this one (unless you count roasting a few seeds in a pan, I suppose). It’s literally just throwing the right ingredients together, so I’ll have no excuses!

The dijon mustard (you can use wasabi if you prefer) gives the whole wrap a subtle background tang – but it’s not overpowering. I’m not a massive mustard fan to be honest, but mixed with the cottage cheese and yogurt I can suddenly see what all the fuss is about. The sunflower seeds add an unexpectedly juicy and smoky flavour to the mix, while the carrots and peppers contradict the soft wraps with a snappy crunch.

I like to have it as my evening meal (and lunch too if possible) but as it’s designed to be eaten cold it’s perfect for taking anywhere. Picnics, bbqs, or just to work…wherever it’s needed!

Health Benefits – Tangy Veggie WrapTangy Veggie Wrap - For The Ultimate Picnic Nutrition Label | hurrythefoodup.com

We like to make this wrap with spinach leaves – while it’s rare that anyone comes forward saying ‘ooh spinach, my favourite food’ it is just so incredibly good for us. Packed with vitamins, nutrients and lots of flavonoid compounds that act as anti-inflammatory and anti-cancer agents it quickly becomes obvious that it really is something we should be eating. Spinach is also the second highest food in the world for it’s vitamin K ratings, providing a crucial role in both bone health and blood clotting.

If that wasn’t enough then you’ll be pleased to hear that just one wrap also contains 16 grams of protein, 20% of your daily needed fibre and more than 100% of your recommended vitamin A and C intake. Awesome!

Tangy Veggie Wrap - For The Ultimate Picnic #vegetarian # wrap | hurrythefoodup.com

4.75 from 8 votes
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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!

Course Salad
Cuisine Vegetarian
Prep Time 25 minutes
Total Time 25 minutes
Servings 2 wraps
Calories 298 kcal
Author HurryTheFoodUp

Ingredients

  • 3 tbsp sunflower seeds
  • 2 small carrots
  • 1 small red onion
  • 1/4 bell pepper (your favourite colour)
  • 1 small handful spinach or similar
  • 0.5 inches ginger (0.4 inches = 1 cm)
  • 1/3 cup cottage cheese (1/3 cup = 100 g)
  • 1/5 cup Greek yogurt/sour cream 1/5 cup = 50 g)
  • 1/2 a lemon's zest
  • 2 tbsp dijon mustard (or try wasabi paste, but less!)
  • 2 tortilla wraps
  • Salt and pepper

Optional

  • 2 big spoons bean sprouts - if you like them (they're really healthy! And they add a lovely crunch too)

Instructions

For the wrap:

  1. Roast the sunflower seeds in a pan without any oil/fat until golden brown.
  2. Peel and grate the carrots. Wash and dice the the bell pepper (get rid of the seeds and white bits).
  3. 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:

  1. Peel the ginger and grate it into a bowl. Add the cottage cheese, Greek yogurt (or your vegan substitute), lemon zest and dijon mustard and mix it well.
  2. Spread the dressing mixture onto the wraps, stopping about 1cm from the edge. Lay out the spinach leaves on top.
  3. Put the carrots, paprika, onions and bean sprouts in a wide line down the middle and sprinkle the roasted sunflower seeds on top.
  4. 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!).
  5. Cut the wraps into halves and serve. Enjoy!

Recipe Notes

IF YOU LIKED THIS RECIPE: Try out one of our other recipes - if you have a lot of spinach leaves left our satisfying Baked Eggs in Spinach and Tomato are a great breakfast or our delicious Spinach Tomato Quesadillas should hit the spot. Who wants to waste good food after all?

 

29 comments

  1. I’m on your side with the mustard (except Wholegrain mustard which has much less of a kick) I’m not a huge fan but I find some foods just don’t taste quite the same without it. I’ve tried leaving it out of my homemade mayonnaise but it doesn’t taste right.

    I think we must be competing for worst place to live for sunny weather. I think we’ve managed a total of two really sunny days so far this year!


  2. I love veggie wraps! When I do remember to eat, they’re my to go meal. I fill mine with spinach, rocket, avocado, cucumber and whatever veggie spread I may have. i’ll try out the mustard next time.

    Also Howie, ermmmm…..why are your photos so damn good? Here I am glowing green with photo envy!

    • I guess rocket means arugula. What a great name for a plant. I think we should give more veggies awesome names. Maybe missile for carrot and we could call a cucumber crocodile. Thanks for the photo props! 🙂


  3. Veggie wraps are the best! I love all of the flavours you used in these – the wasabi sounds great! This is the perfect, healthy, quick to make meal! Love this recipe!

  4. Love it…looks so colorful..and it is much simpler than I thought it would be.


  5. Tangy 🙂 ..I love tangy foods..and this looks super healthy and yummy.


  6. What an insanely unique spin on a wrap!! Yogurt in a wrap?! Not many people think to ever do such a thing! ha!

    PS: YES! I WANT IN ON FREELETICS!! WHAT WHAT!


  7. Addictive personality you say? Hands down! :)) Those wraps are my kind of snack, especially on those days, when I’m too lazy to cook. I must admit I like mines with tuna and veggies, but yours look so darn good. P.S. Thanks for visiting my blog. I will see you around. 🙂 Wishing you guys a beautiful day! Cheers from Düsseldorf! 🙂

  8. Dave, ein schmackhaftes Rezept. Unser Entertainer Team hat zwei Zutaten weggelassen (Lemone+Ginger), aber Zitrone tut´s auch. Vielen Dank für die anregenden Ideen. Die bisherigen Rezepte haben mich nämlich überzeugt. Liebe Grüße

    • Na, wenn Dave nicht antwortet, dann mach ich das mal – Freut mich, dass euch das Rezept gefallen hat, freut mich umso mehr, dass du auch schon andere Rezepte ausprobiert hast!! Liebe Grüße 🙂

    • Hey Antje! Sorry, sometimes comments slip past me somehow. I’m very pleased to hear you enjoyed it so much. It really is one of my absolute favourites at the moment. I’m making it for dinner tomorrow evening and I’m looking forward to it already. Actually, I have been since I went shopping… 🙂

  9. In #2: “Wash and dice the paprika”? Maybe the pepper? (I was frantically scanning the ingredient list for paprika…and wondering how I had missed washing and dicing it all these years…;)
    Other than that, the recipe looks great, I have saved it and will be trying it soon!

    • Hi Laura!
      Thanks a lot for the comment, our mistake. I just updated it. Yep, it’s the bell pepper, thanks for mentioning!
      (In German bell pepper means Paprik. Must have mixed it up)

    • Haha yep you were right Laura. That would naturally escape Howie and Kat (as Howie said, peppers are called paprikas here), and I’ve clearly been living here too long! But I would have loved to have seen you trying to wash and dice some powder 😀


  10. DUDE this looks amazing. And you read my mind with the hummus substitute! Definitely gonna try this out!

  11. This looks so good! And I love that you include the nutrition breakdown! How large are the wraps you use? Also, I’m assuming 1 wrap equals a serving? I’m super stoked to try this this week!!

    • Hi Hannah! Yep one wrap is one serving, they’re pretty filling. I normally eat two as a main meal though 😉

      The wraps are a standard shop bought size whether I buy or make them…roughly frisbee sized? Hope that makes sense. Enjoy…I haven’t eaten these for at least a week now but you’ve just tempted me again 🙂

  12. Trying this out – now !!


  13. Love to see you young people serving up delicious and very healthy food and sharing your recipes with us.
    My mouth is already dreaming of the next mouthful

    Dee.


  14. We had these for dinner tonight. Found it a bit bland to our taste so jazzed it up with some pickled red onions and tangy dressing I had in the fridge. Much better. Thank you for this recipe. I will definetly be using it again

    • Love the pickled red onion idea Dayle! Thanks for sharing – I actually have half a jar in the fridge and have been wondering for a while now how to use them. I think I know 🙂

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