Quinoa and Roasted Vegetable Wrap

Kcal: 420
P: 15
F: 15
C: 60
Fiber: 12

Whole wheat wrap: 60g (1 large), Quinoa: 50g (1/4 cup, dry weight), Zucchini: 50g (1/2 small, diced), Bell pepper (red): 50g (1/2 medium, diced), Eggplant: 50g (1/4 small, diced), Red onion: 30g (1/4 small, diced), Hummus: 30g (2 tbsp), Spinach: 20g (1 cup, fresh), Feta cheese: 15g (1 tbsp, crumbled), Lemon juice: 5ml (1 tsp), Olive oil: 10ml (2 tsp), Balsamic vinegar: 5ml (1 tsp), Dried thyme: 1g (1/4 tsp), Dried rosemary: 1g (1/4 tsp), Garlic: 3g (1 clove, minced), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)

Nutritional info:

Meal Type: lunch
Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)
Cooking Time Minutes: 260
Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Preheat oven to 425°F (220°C). 2. Rinse 50g quinoa and cook according to package instructions. Let cool. 3. In a bowl, toss 50g diced zucchini, 50g diced bell pepper, 50g diced eggplant, and 30g diced red onion with 5ml olive oil, 1g dried thyme, 1g dried rosemary, 1g salt, and 1g black pepper. 4. Spread vegetables on a baking sheet lined with parchment paper. 5. Roast for 20-25 minutes, until tender and slightly caramelized. Let cool. 6. In a small bowl, whisk together 5ml olive oil, 5ml balsamic vinegar, 5ml lemon juice, and 3g minced garlic to make the dressing. 7. In a bowl, combine the cooked quinoa and roasted vegetables. Add the dressing and toss gently to combine. 8. Warm 60g whole wheat wrap in a dry skillet for 30 seconds per side. 9. Spread 30g hummus evenly over the wrap, leaving a 1-inch border. 10. Arrange 20g spinach down the center of the wrap. 11. Top with the quinoa and roasted vegetable mixture. 12. Sprinkle with 15g crumbled feta cheese. 13. Fold in the sides of the wrap, then roll up tightly from the bottom. 14. Cut in half diagonally and serve.

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