A colourful meal, rich in iron and fibre!
Iron ich- Silver Beets Wrap
Description
This Silver Beets and Feta Wrap is a nutritious and flavorful meal, combining the earthy taste of silver beet greens with the tanginess of crumbled feta cheese and the sweetness of sun-dried tomatoes. It offers a balanced blend of textures with the soft greens, crispy onions, and creamy cheese, all wrapped up in a wholesome multigrain wrap.
Nutritional Benefits:
- Silverbeets (Swiss Chard): High in fibre, vitamins A, C, and K, along with antioxidants that help boost immunity and promote heart health.
- Feta Cheese: A good source of calcium and protein, with fewer calories compared to other cheeses.
- Sun Dried Tomatoes: Rich in antioxidants like lycopene, which supports healthy skin and reduces the risk of certain diseases.
- Ginger and Garlic: Both known for their anti-inflammatory and immune-boosting properties.
Ingredients:
Method:
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Prepare the silverbeets:
- Wash the silver beet leaves thoroughly. Remove the tough stems and ribs from the centre, leaving the tender, leafy parts.
- For a softer texture, lightly steam or blanch the leaves for 1-2 minutes.
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Prepare the filling:
- In a pan, add olive oil followed by ginger and garlic and saute well.
- Further, saute the onions until soft, add the beets and turn off the flame and mix well.
- Drizzle lemon juice over the mixture, and season with salt and pepper to taste. Mix gently to combine.
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Assemble the wrap:
- Lay the wrap flat on a clean surface.
- Place the prepared silver beet leaves, arranging them to cover the centre of the wrap.
- Spoon the feta cheese and lay the sun-dried tomatoes over them.
- Gently fold in the sides of the wrap, then roll it up tightly from the bottom to enclose the filling. Secure the wrap by folding over the top.
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Serve:
- Slice the wrap in half diagonally and serve immediately. Optionally, you can also toast the wrap in a pan for 1-2 minutes on each side for extra crunch.
Nutrition Facts
Servings 1
- Amount Per Serving
- Calories 261kcal
- % Daily Value *
- Total Fat 9.9g16%
- Total Carbohydrate 35g12%
- Dietary Fiber 10g40%
- Protein 9g18%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Heart friendly, Immunity booster, High protein, PCOS friendly
