Healthy Recipe of the Week #3

Tangy Veggie Wrap

You’ll be pleased to hear that just one wrap also contains 16 grams of protein, 20% of your daily needed fiber and more than 100% of your recommended vitamin A and C intake. Awesome!


  • 3 Tbsp sunflower seeds
  • 2 small carrots
  • Small red onion/half a large red onion
  • Quarter bell pepper (your favorite color)
  • Small handful of spinach leaves (or similar)
  • 2 cm ginger
  • 100 grams cottage cheese
  • Greek yogurt/sour cream to taste (for vegans: hummus, mashed avocado, mashed chick peas, or vegan mayo would be a great substitute to the cottage cheese and yogurt)
  • Zest of half a lemon
  • 2 Tbsp Dijon mustard/wasabi paste
  • 2 tortilla wraps
  • Salt and pepper
  • Optional: Add 2 big spoons of bean sprouts - if you like them, they're really healthy!


  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.
  4. For the dressing: 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.
  5. Spread the dressing mixture onto the wraps, stopping about 1cm from the edge. Lay out the spinach leaves on top.
  6. Put the carrots, paprika, onions and bean sprouts in a wide line down the middle and sprinkle the roasted sunflower seeds on top.
  7. 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!).
  8. Cut the wraps into halves and serve. Enjoy!

Recipe Courtesy of Hurry the Food Up