Tortilla Wrap
For me having a healthy lunch is vital to fuel me through the day, and lets be honest it is not easy to purchase healthy options from canteens or food outlets. Preparing your lunch is a perfect strategy to healthy eating consistency. For me this recipe overcomes storage issues and the need for eat-ware by wrapping in foil, although requires some advanced preparation along with daily assembly of around 5 to 10 minutes. This recipe is packed is full of energy so you may wish to reduce or swap out fillings. There are endless filling options to try out.
Nutrition per serving:
Calories: 576 per serving
Protein: 22g
Carbohydrate: 79g
Fat: 19.4g
SatFat: 2.6g
Fibre: 11.1g
Salt: 0.4g
Sugar: 4g
Rich in Fiber and Protein, also provides an abundance of micronutrients, including Vitamins A and C, as well as essential minerals like potassium and iron.
Servings: 1
Preparation Time: depends on filling choice
Assembly Time: 2-4 minutes
Cooking Time: 5 minutes
Ingredients
1 large Wholemeal Tortilla Wrap
15g Greek Yogurt (5% fat)
30g Rocket leaves
15g Cherry Tomatoes slice in (approx. 4 sliced ½)
10ml Balsamic Vinegar (choose different options such as pomegranate)
40g Barley (I like to boil this in advance with saffron)
40g Mung Beans (Boiled in advance) (Swap with Cous Cous)
30g Mexican style Black & Pinto Beans prepared in advance (swap with canned Taco Beans)
10g Peppadew sweet peppers (swap with homemade red onion pickle)
½ Avocado (sliced or diced with a squeeze of lemon juice)
1 tsp of Harissa paste
Fresh Coriander (garnish with as much or as little as you like)
Method
Assemble fillings in order above
Fold Tortilla as tight as you can (How to fold a Wrap)
Seal folded Tortilla on hot griddle (sealing the join first)
Wrap in foil
