Brown lentils (canned): 100g (1/2 cup), Whole grain tortilla: 60g (1 large), Spinach: 30g (1 cup, fresh), Carrot: 30g (1/2 small, grated), Bell pepper (red): 30g (1/5 cup, sliced), Cucumber: 30g (1/5 cup, sliced), Avocado: 30g (1/4 medium), Hummus: 30g (2 tbsp), Lemon juice: 5ml (1 tsp), Paprika: 0.5g (1/4 tsp), Mint fresh: 5g (1 tsp), Salt and Black pepper: to taste
1. In a small bowl, mix 100g canned brown lentils with 5ml lemon juice, 0.5g paprika, 1a pinch of salt, and black pepper. 2. Warm 60g whole grain tortilla according to package instructions to make it pliable. 3. Spread 30g hummus over the tortilla, leaving a 1-inch border around the edges. 4. Layer 30g spinach, 30g grated carrot, 30g sliced bell pepper, 30g sliced cucumber, and 30g diced avocado over the hummus. 5. Top with the seasoned lentils and 5g mint. 6. Fold in the sides of the tortilla, then roll up tightly from the bottom. 7. Cut in half diagonally and serve.
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