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Tangy Veggie Wrap – For The Ultimate Picnic

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

Anyone 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.

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 Wrap

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
Tangy Veggie Wrap
4.71 from 84 votes
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!
Cuisine:Vegetarian
Prep Time:25 minutes
Total Time:25 minutes
Servings:2 wraps
Calories:339kcal

Ingredients

  • 3 tbsp sunflower seeds
  • 2 small carrot (pre-grated or use a mini food processor to save time)
  • 1 small red onion
  • ¼ bell pepper, red (your favourite colour)
  • 1 small handful spinach or similar
  • 1 thumb ginger, fresh (grated)
  • cup low fat cottage cheese (use regular if you prefer)
  • 2 tbsp sour cream
  • 1 tsp lemon zest
  • 3 tsp mustard (or try wasabi paste, but less!)
  • 2 wraps (we like wholegrain)
  • salt and pepper to taste

Optional

  • ½ 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 (or your vegan substitute), 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

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?
 
Please note our nutritional info uses wholegrain wraps and low fat cottage cheese.

Nutrition

Nutrition Facts
Tangy Veggie Wrap
Amount per Serving
Calories
339
% Daily Value*
Fat
 
14
g
22
%
Saturated Fat
 
3
g
19
%
Cholesterol
 
8
mg
3
%
Sodium
 
1168
mg
51
%
Potassium
 
573
mg
16
%
Carbohydrates
 
41
g
14
%
Fiber
 
8
g
33
%
Sugar
 
10
g
11
%
Protein
 
15
g
30
%
Vitamin A
 
10335
IU
207
%
Vitamin C
 
36
mg
44
%
Calcium
 
185
mg
19
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!
Comments

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Recipe Rating




60 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!

    1. Hahhaha, well with Berlin I’m quite happy so far. Not as good as Barcelona, but definitely better than Hamburg 😉

  2. 5 stars
    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!

    1. 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. 5 stars
    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!

    1. hahaha, Dave already had a feeling that this one could become quite popular. Great you like the look of it 🙂

      1. This looks so yummy. Is there anything else I could use besides cottage cheese? I’m a vegan.

        1. Hi Marie, tofu jumps out at me for this one, maybe mixed in with some soy yogurt to keep the creaminess? I think that would fit well 🙂

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

    1. Haha, that’s exactly what I thought when Dave came around with this recipe 😀

  5. 4 stars
    Tangy 🙂 ..I love tangy foods..and this looks super healthy and yummy.

  6. 5 stars
    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!

    1. Hahaha, I thought yogurt in a wrap is a normal thing to do. Your perception is your reality, I guess 😉

  7. 5 stars
    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! 🙂

    1. Ah, Düsseldorf it is 😀
      Never would have thought of it.

  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

    1. 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 🙂

    2. 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!

    1. 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)

    2. 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. 5 stars
    DUDE this looks amazing. And you read my mind with the hummus substitute! Definitely gonna try this out!

    1. Deffo works great with hummus as well, especially if you pimp it up with some extra spices 🙂

  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!!

    1. 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 !!

    1. Hahaa, thanks Poornima! Hope you liked them 🙂

  13. 5 stars
    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.

    1. Thanks a lot Dee – glad you like our stuff, that’s really the biggest motivator to post more!! 😀

  14. 4 stars
    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

    1. 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 🙂

  15. 1 star
    I’m confused, this looks great, all the comments say it’s good too. I followed the recipe exactly and I really just can’t eat it, it’s terrible. I’m not picky eater by any means either. anything you can think that I could’ve messed up?

    1. Oh no! This comment actually hurt me quite deeply – I love this recipe! 🙁 hmmm I’m not really sure what to say. What did you not like about it? Could it be that one of the ingredients was off? I mean, not every food is for everyone….but still!

      1. Step 3 still says paprika instead of pepper. Perhaps you put some paprika in there?

        1. Good point Billie! Paprika = bell pepper in German. I might have written it by accident. It’s corrected 🙂

  16. 5 stars
    Or too much spinach perhaps? That could overpower everything else…

  17. Looks delicious! I will definitely try it.

  18. 4 stars
    Is there a cottage cheese substitute?

    1. Hi Angelica! Yes, there are definitely other things you could try. A soft cheese (like cream cheese or ricotta) would be fine. Scrambled eggs would also be nice, I’m sure. If you were looking for a vegan sub, some crumbled tofu would be great. The creamier, the better 🙂

  19. I would like to subscribe to your blog please.

    1. Hi Deborah, the easiest way to do that at the moment is to sign up for one of our (free) meal plans, and from there you can consent to receiving our newsletter 🙂 https://hurrythefoodup.com/high-protein-vegetarian-meal-plan/

  20. 4 stars
    The wrap looks yum! I’m always for anything tangy and now that you have also shared the recipe, i cannot just miss out on trying it. Thanks for sharing.

    1. I heartily recommend it!

  21. 5 stars
    I am very Happy to see the health benefits of this tangy veggie wrap. my kids would be loving this. Wow Dave

  22. 5 stars
    This was SO good! I used the Spinach tortilla wraps, cream cheese instead of cottage cheese (it’s what I had on hand), and 1 tsp of wasabi paste, and yes, I am addicted! I’ve bookmarked it and will definitely make it again. Thank you for posting this!

    1. Hooray! I’m really happy to hear that, Larissa. I loooove this recipe 😀

      Hahaha now I know there’s at least one other person with the same addiction as me!

  23. 5 stars
    So glad I found this recipe! I’m the kind of person who will eat veggies, but I like them better fried or covered with cheese. My husband’s the kind of person who orders the side salad instead of fries with his meal. I’ve been making these wraps as lunches on weekdays and we both love them! I’m not a huge fan of raw onion, so I put less in my wrap. I’m really grateful to have found a quick and healthy lunch option that helps me get in some servings of vegetables and TASTES GOOD too! It’s a miracle!

    1. Hahahaha yes I know what you mean. Cheese can make most things taste better . I’m glad you love this wrap as much as I do! It’s been one of my favourite recipes since I first tried it. Thanks for writing Lauren, keep enjoying!

  24. Thanks Dude this tangy veggie wrap looks really delicious. I will try this now for my kids.

    1. I hope they liked the wrap 😀

  25. 5 stars
    I love this recipe for a fast, easy and healthy lunch I can take to work. I have modified a little by adding a little shredded cabbage which gives it even more tanginess.

    1. I always love to hear from people eating this wrap! It’s one of my all-time faves, too :). Thanks for writing!

  26. 5 stars
    I am addicted to these wraps,went a little heavy handed with the mustard first time round but I could eat these all the time,make extra so I can take to work for lunch the following day

    1. Haha thanks Kirsty! Glad to see I’m not the only one 😀

  27. Thanks for sharing. The wrap looks yum! I’m always for anything tangy and now that you have also shared the recipe, i cannot just miss out on trying it.

    1. Thank you Vicky! This wrap is definitely worth a try! It is so easy and full of taste! 🙂

  28. This looks yummy! I bet it will make a great change of pace from the same sandwiches I always pack for lunch. So colorful!

    1. Thank you Samar, we really hope you like the recipe!

  29. 5 stars
    This is the most flavourful wrap ever! The cottage sauce is simply delicious with the perfect tanginess .

    I omitted the seeds as I didn’t have any which I replaced with blanched broccoli and fresh tomatoes.

    For the dressing I doubled the cottage cheese.

    Thank you and congratulations on your recipe with comments from 2015 onward, this a gem <3

    1. Ahh thank you Nadie! I’m glad you love it as much as I do! Your add-ons sound great as well. A gem indeed, I’m happy you found it!

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