Wholegrain wrap: 1 large (60g), Lentils (cooked): 100g (1/2 cup), Bell peppers (mixed colors): 75g (3/4 cup, roasted, sliced), Carrots: 50g (1/2 cup, roasted, sliced), Red onion: 30g (1/4 cup, roasted, sliced), Spinach: 30g (1 cup), Tahini: 15g (1 tbsp), Lemon juice: 10ml (2 tsp), Garlic: 3g (1 clove, minced), Cumin: 1g (1/2 tsp), Parsley: 5g (1 tbsp, chopped), Olive oil: 5ml (1 tsp), Black pepper: to taste
1. Roast vegetables: Toss 75g sliced bell peppers, 50g sliced carrots, and 30g sliced red onion with 5ml olive oil, 1g cumin, and black pepper. Roast at 200°C (400°F) for 20 minutes until tender. 2. Make dressing: Whisk together 15g tahini, 10ml lemon juice, 3g minced garlic, and black pepper. 3. Assemble wrap: Spread tahini dressing on 60g wholegrain wrap. 4. Layer ingredients: Add 30g spinach, 100g cooked lentils, roasted vegetables, and 5g chopped parsley. 5. Finish: Roll tightly and slice in half diagonally.
