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Two veggie wraps sit on the white plate | Hurry The Food Up

Tangy Veggie Wrap

Course: Lunch, Main Course
Cuisine: Vegetarian
Diet: Egg Free, Low Calorie, Vegetarian
Time: Max 30 min
Calories: 150 - 450 kcal
Type: meal plan recipes
Diet: egg-free
Prep Time: 25 minutes
Total Time: 25 minutes
Servings: 2 wraps
Calories: 378kcal
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Equipment

Ingredients

  • 3 tbsp sunflower seeds
  • 1 tbsp pumpkin seeds
  • 2 small carrot (pre-grated or use a mini food processor to save time)
  • ¼ red bell pepper (your favourite colour)
  • 1 small red onion
  • 1 small handful spinach (or similar)
  • 1 thumb (1 cm) ginger, fresh (grated)
  • ½ cup (100 g) low fat cottage cheese
  • 2 tbsp low fat Greek yogurt
  • 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 (50 g) bean sprouts (they're really healthy! And they add a lovely crunch too)

Instructions

For the wrap:

  • Roast the sunflower seeds and pumpkin 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, low fat Greek yogurt (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.
    Tangy Veggie Wrap - For The Ultimate Picnic #vegetarian # wrap | hurrythefoodup.com
  • 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: 378kcal | Carbohydrates: 42g | Protein: 21g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Cholesterol: 3mg | Sodium: 658mg | Potassium: 613mg | Fiber: 9g | Sugar: 11g | Vitamin A: 10278IU | Vitamin C: 35mg | Calcium: 204mg | Iron: 4mg