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National Vegetarian Week: Lunchtime wrap recipe

HEALTHY AND WHOLESOME: The tasty flatbreads

PAY HOMAGE to National Vegetarian Week with this healthy take on fast food - perfect for your lunch or a Saturday afternoon snack.

This dish is a rich source of folate, which may benefit heart health in people with high levels of homocysteine in the blood (a risk factor for heart disease).

Preparation: 10 mins

Cooking: 1 min


25g pine nuts
100g hummus
1 tsp harissa
1 large carrot, peeled and grated
2 medium beetroots, peeled and grated
2 tsp lemon juice
2 large wholemeal flatbreads 1⁄2 small red onion, finely sliced 50g spinach, finely sliced
10g fresh flat leaf parsley, finely chopped
Pinch of salt


1. Set a small frying pan over a medium heat and add the pine nuts. Toast until golden
brown taking care not to burn them.

2. Combine the hummus with the harissa in a bowl.

3. In another bowl add the carrot, beetroot and lemon juice and combine well.

4. Lay each flatbread out and spread with the combined hummus and harissa mixture. Now place the red onion, spinach and parsley on top of the hummus. Finally spoon over the carrot and beetroot and sprinkle with the toasted pine nuts.

5. Season with a pinch of salt to taste and roll each wrap tightly, to ensure the filling remains contained, then cut in half to serve.

Energy: 317 kcals. Protein: 11.8g. Carbohydrate: 46.7g, of which sugars: 12.7g. Fat: 9.3g, of which saturates: 1.2g. Fibre: 10.1g Salt: 1.9g.

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