Tangy Veggie Wrap – For The Ultimate Picnic
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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!
- 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)
- ⅓ 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
- ½ cup bean sprouts (they’re really healthy! And they add a lovely crunch too)
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!