Print Options:

Iron ich- Silver Beets Wrap

Difficulty Intermediate
Time
Prep Time: 10 mins Cook Time: 10 mins Total Time: 20 mins
Servings 1
Calories 261
Best Season Suitable throughout the year
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:
  • 1 multigrain grain wrap
  • 2 cups silverbeet
  • 1/4 cup crumbled feta
  • 1 small onion (chopped)
  • sundried tomatoes (for topping)
  • 4 garlic cloves (minced)
  • 1 inch ginger (grated)
  • 1 tsp olive oil
  • 1 tsp lemon juice
Method:
  1. 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. 
  2. 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.
  3. 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.
  4. 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.

Keywords: Heart friendly, Immunity booster, High protein, PCOS friendly
Read it online: https://dietyumm.com/recipe/iron-ich-silver-beets-wrap/