25 g chickpeas (can)
1 wrap
Nutritional Information (per serving):
approx. 850 Kcal
50 g lettuce or lamb's lettuce
1 onion
1 lemon/lime
1 spring onion
salt and pepper
1 teaspoon 'sweet' paprika
1/2 avocado
Finely dice the onions and sauté in some vegetable oil. Season generously with paprika, salt and pepper. Wash and drain the lettuce and cut the avocados into small pieces, add the chickpeas and mix everything with a little lime juice.
Now slightly heat the wraps in a pan, remove. Spread the vegetable mixture and the lettuce in the middle of the wrap. Fold the sides from the right and left to the middle, then fold up the bottom end and finally roll up.
How do I bake wraps?
Wheat flour, water, salt, baking powder if necessary, knead the dough, roll it out and fry in the oven or pan.
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1 wrap
1 tbsp oil
Nutritional Information (per serving):
approx. 630 Kcal
3 mushrooms
1 carrot
1 small onion
1/2 bell pepper
salt and pepper
1 sprig of parsley
Paprika spice
Peel the onions, cut into rings and chop finely. Halve the peppers, remove the seeds and ribs, wash the peppers and cut into large pieces.
Preheat the oven to 240 °C top/bottom heat (220 °C for circulating air ovens). Mix the mushrooms, carrots, bell pepper, onion with 4 tablespoons of oil and add salt if necessary. Optionally season with paprika. Place on a baking tray lined with baking paper and cook in the oven for approx. 20 minutes.
If desired, place the wraps in the oven for a short time, heat up and spread with hummus. Scatter over the vegetables and pepper. Roll up or fold the wraps and serve.
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2 tbsp oil
Nutritional Information (per serving):
approx. 350 Kcal
50 g cabbage
1/2 bell pepper
10 g leaf lettuce
1 carrot
1/2 lime
salt and pepper
Halve the bell pepper, remove the core and core, wash the peppers and cut into long strips. Wash and dry lettuce leaves. Peel the carrot, wash, halve and also cut into long strips.
Wash the lime, dab dry, grate some peel, halve the lime and squeeze out the juice. Mix some lime zest and juice with salt and pepper and mix with the peppers, lettuce and carrots.
Place the vegetables on the pointed cabbage leaves and roll up tightly.
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1 wrap
2 tablespoons oil
1 tsp honey
Nutritional Information (per serving):
approx. 725 Kcal
1 small onion
Parsely
1/2 lettuce
20 g yoghurt
salt and pepper
50 g chicken breast fillet
1 hot pepper
3 leaves of mint
Add the honey. Season with salt, pepper and simmer for about 15 minutes.
Optionally, fry the chicken breast fillet in another pan until golden brown.
Rinse the parsley and mint, chop roughly and add to the mixture at the end.
Wash the lettuce and pluck from the stalk.
Place the filling and a few lettuce leaves on the wrap, fold the wrap up and serve, optionally garnished with pepperoni slices.
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200 g flour
3 tbsp oil
Nutritional Information (per serving):
approx. 350 Kcal
chives
Salt
50 g chicken breast fillet
1/2 clove of garlic
50 g yoghurt
Form 4 thin flatbreads from the dough, heat a cast-iron pan without fat and bake the flatbreads in it one after the other until the first brown spots appear. Then turn the flat cakes and bake on the other side as well.
Optionally press garlic, cut chicken breast into strips. Rub the fillet strips with half the garlic and season with salt and pepper. Fry the chicken in a pan with a little oil until golden brown. Mix together the remaining crushed garlic, yoghurt and chives.
Place the yoghurt sauce and chicken breast fillet strips and the lettuce leaves on the wrap, fold the wrap over and serve garnished with chives.
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1 wrap
20 g rice
20g corn (can)
3 tbsp oil
Nutritional Information (per serving):
approx. 740 Kcal
1/2 lemon
1/2 avocado
salt and pepper
Paprika spice
Mash half of the diced avocado, season with salt and pepper and add lemon juice. Drain the corn and mix into the avocado mixture.
Fry the cooked rice in a pan with 3 tablespoons of oil, then fold the avocado-corn mixture into the rice.
Wrap the filling in a wrap and serve.
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1 wrap
20 g rice
20 g corn (can)
3 tbsp oil
Nutritional Information (per serving):
approx. 660 Kcal
1 small (red) onion
1/2 (red) bell pepper
salt and pepper
chilli
1 tomato
1 tbsp tomato ketchup
curry powde
Fry the onion cubes in a pan with oil. Add tomato and corn and sauté briefly.
Season the vegetable mixture with salt and pepper.
Mix the rice and vegetable mixture together. Season with chili.
Make an optional ‚BBQ Sauce‘: Mix 1 tablespoon tomato ketchup with chili and curry powder, salt and pepper. Mix the sauce with the filling.
Wrap the filling in a wrap and serve
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1 wrap
20 g rice
20 g edamame (can)
3 tbsp oil
Nutritional Information (per serving):
approx. 680 Kcal
20 g spinach leaves
1 carrot
1/4 Apple
3 leaves cabbage
3 mushrooms
Salt
5 almonds
5 peanuts
Heat oil in a pan. Fry the vegetables and cabbage first, then add the mushrooms. Then fry the edamame and finally add the spinach leaves. Season with salt.
Now mix the fried food into the rice. Optionally, mash and add the almonds and peanuts.
Wrap the filling in a wrap and serve.
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1 wrap
20 g edamame (can)
20 grams of bulgur
3 tbsp oil
Nutritional Information (per serving):
approx. 590 Kcal
1 carrot
1/4 apple
3 leaves of cabbage
1/2 lemon
salt
1 sprig coriander
Wash the carrot and cut into small, bite-sized pieces. Peel and core the apple and also cut into pieces. Wash the pointed cabbage and cut into thin strips.
Heat oil in a pan. Fry carrot and cabbage.
Drain the edamame and briefly add it to the pan. Season to taste with lime juice, salt and pepper. Optionally chop and add cilantro.
Mix the mixture into the bulgur.
Wrap the filling in a warp and serve.
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1 wrap
4 tbsp oil
Nutritional Information (per serving):
approx. 830 Kcal
1 small red onion
20 g arugula lettuce
20 g basil leaves
salt
30 g chicken breast fillet
10 g parmesan cheese
5 g of pine nuts
10 grams of dried tomatoes
1/2 clove garlic
Optionally, cut the chicken breast fillet into strips and fry in a tablespoon of oil until golden brown, remove from the pan and set aside. Mix with a crushed garlic clove, grated Parmesan and crushed pine nuts to manufacture a pesto.
Cut the sun-dried tomatoes into small pieces, mix with the basil mixture and season with salt. Mix the chicken breast fillet strips with the sauce and add the onion pieces.
Put the lettuce and the chicken breast fillet in the pesto on a wrap, wrap it up and serve.
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1 wrap
optionally:
2 tablespoons oil
Nutritional Information (per serving):
approx. 830 Kcal
1/2 clove garlic
1/2 red bell pepper
1/2 lemon
Salt
chili powder
30 g chicken breast fillet
Mix everything together. Squeeze the lemon and add the juice to the cream if you like. Season with salt and pepper.
Optionally, cut the chicken breast fillet into strips and fry in a tablespoon of oil until golden brown.
Put everything ans the chicken breast fillet on a wrap, wrap and serve.
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