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Taste Maker: Tangy Veggie Wrap

A quick lunch packed with colorful veggies and flavor!


  • 3 tbsp sunflower seeds

  • 2 small carrot (pre-grated or use a mini food processor to save time)

  • 1 small red onion

  • ¼ bell pepper, red (your favourite colour)

  • 1 small handful spinach or similar

  • 1 thumb ginger, fresh (grated)

  • ⅓ cup low fat cottage cheese (use regular if you prefer)

  • 2 tbsp sour cream

  • 1 tsp lemon zest

  • 3 tsp mustard (or try wasabi paste, but less!)

  • 2 wraps (we like wholegrain)

  • Salt + pepper to taste


For the wrap:

  • Roast the sunflower 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, sour cream (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.

  • 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!

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