Healthy wholemeal wraps topped with pea hummus, vegetables and feta

Wholemeal wraps with minty pea hummus & beetroot

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(4 ratings)

Prep: 12 mins Cook: 4 mins

Easy

Serves 2

This quick lunch option contains 3 of your 5-a-day and makes great fuel for exercise. Homemade wraps are easy to make and are much tastier than shop-bought.

Nutrition and extra info

  • Healthy
  • Vegetarian

Nutrition: per serving

  • kcal464
  • fat15g
  • saturates5g
  • carbs57g
  • sugars20g
  • fibre10g
  • protein20g
  • salt1.1g
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Ingredients

    For the wraps

    • 85g wholemeal self-raising flour, plus extra for dusting
    • 1 tsp rapeseed oil
      Rapeseed oil

      Rapeseed oil

      If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

    • 160g frozen peas, defrosted
    • 1 lemon, ½ juiced, the other ½ cut into wedges (optional)
      Lemon

      Lemon

      le-mon

      Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

    • 4 tbsp bio yogurt
    • 1 large garlic clove
    • handful mint leaves
    • 2 handfuls baby leaf salad
    • 1 small red onion, finely sliced
    • 2 large ready-cooked beetroots (160g), sliced
    • 30g feta, crumbled
      Feta

      Feta

      feh-tah

      A creamy soft white cheese with an ancient history - nomadic tribes who needed to preserve the…

    • 20g walnuts, chopped

    Method

    1. For the wraps, tip the flour into a small bowl and roughly rub in the oil. Add 60ml warm water and bring together with your hands to make a soft dough. Cut in half, then roll out each piece on a floured surface as thinly as you can to make a round that will cover the base of a large frying pan. Heat the frying pan, then cook the wraps for about 2 mins each side – there's no need for extra oil. Take care not to make them crisp as they need to remain pliable.

    2. For the filling, blitz the peas, lemon juice, 2 tbsp yogurt, garlic and most of the mint using a food processor or hand blender to make a thick purée. Spread over the wraps, then pile on the salad leaves, onion and beetroot. Dollop on the remaining yogurt and scatter over the feta, walnuts and remaining mint. Serve with lemon wedges for squeezing over, if you like.

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    Comments, questions and tips

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    Lorrena Wilks's picture
    Lorrena Wilks
    22nd Jun, 2019
    4.05
    The filling is super tasty and fresh and filling, but to save time I used shop brought whole meal wraps that were less that 100 calories. The pea purée was a little runny but think it was because I heaped spooned the yogurt. I will definitely be making this a regular lunch option
    Hadahlaw
    22nd Jun, 2019
    4.05
    The hummus and filling was really tasty. I couldn't be bothered with the faff of making the wraps so just made these bread thins from a previous good food healthy menu: https://www.bbcgoodfood.com/recipes/triangular-bread-thins
    emmajstroud
    18th Jun, 2019
    4.05
    I do really struggle to make the wraps large enough for these (similarly with other diet plans in the past where they have been on the list), and there were a lot of ingredients to fill it with, it ended up rather messy. But the flavours were super tasty and it's hard to believe this was quite so healthy. My pea hummus was a little runny/sloppy so will make more effort to drain after defrosting next time. Will definitely make again.
    experimenter
    12th Jun, 2019
    4.05
    Not convinced this is a really 'quick' recipe - the wraps were rather fiddly and took considerably more time and flour than suggested! Apart from that, the minty pea hummus was delicious, and as I forgot to get feta I used up some tofu instead. I don't like tofu and never will, but the other flavours masked its taste and made it quite palatable.
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