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Tangy Veggie Wrap

Course: Lunch, Salads
Cuisine: Vegetarian
Time: 25 minutes
Prep Time: 25 minutes
Total Time: 25 minutes
Servings: 2 wraps
Calories: 339kcal
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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 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!

Video

Nutrition

Calories: 339kcal | Carbohydrates: 41g | Protein: 15g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 8mg | Sodium: 1168mg | Potassium: 573mg | Fiber: 8g | Sugar: 10g | Vitamin A: 10335IU | Vitamin C: 36mg | Calcium: 185mg | Iron: 3mg