TANGY VEGGIE WRAP – FOR THE ULTIMATE PICNIC

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.

Treat yourself right - easy to make tomato, cheese, spinach and pesto quesadillas. Ready in just a few minutes - what are you waiting for?| hurrythefoodup.comDo 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 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

4.41 from 10 votes
Print

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  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?

Tangy Veggie Wrap - For The Ultimate Picnic Nutrition Label | hurrythefoodup.com