FIBRE WRAP RECIPES

Name: Ultimate falafel wrap
Prep time: 10 min
Total time: 10 min
Yield: 1
Ingredients: 1 Middle Eastern-style flatbread or pitta; 4-5 falafels (see recipe below); 4-5 slices avocado; small handful of parsley, coriander and mint leaves; ½ lime, juiced; generous drizzle of sriracha; 75ml natural yogurt; ½ tbsp tahini; ½ lemon, juiced; 1 small garlic clove, crushed; pinch of ground cumin

ULTIMATE FALAFEL WRAP RECIPE - BBC GOOD FOOD

Ultimate falafel wrap recipe - BBC Good Food image

Make our 5-ingredient falafels to create these ultimate veggie wraps, packed with falafels, avocado and herbs and topped with a delicious tahini sauce

Provided by Emma Freud

Categories Dinner, Lunch, Snack, Supper

Total Time 10 minutes

Prep Time 10 minutes

Yield 1

Number Of Ingredients 11

Ingredients

1 Middle Eastern-style flatbread or pitta
4-5 falafels (see recipe below)
4-5 slices avocado
small handful of parsley, coriander and mint leaves
½ lime, juiced
generous drizzle of sriracha
75ml natural yogurt
½ tbsp tahini
½ lemon, juiced
1 small garlic clove, crushed
pinch of ground cumin

Steps:

For the tahini sauce, mix together all the ingredients with some seasoning in a small bowl.
Warm the flatbread in a dry frying pan – around 30 seconds on each side. Spoon the tahini sauce onto the flatbread and top with the falafel and avocado, then scatter with the herbs, squeeze over the lime juice and add the chilli sauce. Roll up and enjoy.

Nutrition Facts : Calories 697 calories, FatContent 31 grams fat, SaturatedFatContent 6 grams saturated fat, CarbohydrateContent 74 grams carbohydrates, SugarContent 13 grams sugar, FiberContent 11 grams fiber, ProteinContent 24 grams protein, SodiumContent 1.6 milligram of sodium

ROASTED CHICKPEA WRAPS RECIPE - BBC GOOD FOOD

Roasted chickpea wraps recipe - BBC Good Food image

This super-healthy vegetarian supper packs in 4 of your 5 a day, with avocados, roasted red peppers and spiced chickpeas

Provided by Miriam Nice

Categories Dinner, Lunch, Main course, Supper

Total Time 45 minutes

Prep Time 20 minutes

Cook Time 25 minutes

Yield 4

Number Of Ingredients 11

Ingredients

2 x 400g cans chickpeas
2 tsp olive oil
2 tsp ground cumin
2 tsp smoked paprika
2 avocados , stoned, peeled and chopped
juice 1 lime
small pack coriander , chopped
8 soft corn tortillas
1 small iceberg lettuce , shredded
150g pot natural yogurt
480g jar roasted red peppers , chopped

Steps:

Heat oven to 220C/200C fan/gas 7. Drain the chickpeas and put in a large bowl. Add the olive oil, cumin and paprika. Stir the chickpeas well to coat, then spread them onto a large baking tray and roast for 20-25 mins or until starting to crisp – give the tray a shake halfway through cooking to ensure they roast evenly. Remove from the oven and season to taste.
Toss the chopped avocados with the lime juice and chopped coriander, then set aside until serving. Warm the tortillas following pack instructions, then pile in the avocado, lettuce, yogurt, peppers and toasted chickpeas at the table.

Nutrition Facts : Calories 489 calories, FatContent 22 grams fat, SaturatedFatContent 4 grams saturated fat, CarbohydrateContent 47 grams carbohydrates, SugarContent 6 grams sugar, FiberContent 14 grams fiber, ProteinContent 18 grams protein, SodiumContent 0.8 milligram of sodium

More about "fibre wrap recipes"

EASY FALAFEL RECIPE | JAMIE OLIVER VEGETARIAN RECIPES

This falafel recipe is my idea of tasty, fast food – just load up the tortillas and tuck in!
From jamieoliver.com
Total Time 15 minutes
Cuisine https://schema.org/VegetarianDiet
Calories 602 calories per serving

Ingredients out • Food processor (bowl blade) • Large frying pan, medium heat • Griddle pan, high heat START COOKING 1. Drain the beans and chickpeas and put them into the processor. 2. Finely grate in the lemon zest, then add a pinch of sea salt and black pepper, the harissa, allspice, flour and coriander stalks (reserving the leaves). Blitz until smooth, scraping down the sides of the processor if needed. 3. Scrape out the mixture and use clean, wet hands to quickly divide and shape it into 8 patties about 1.5cm thick. 4. Put 1 tablespoon of oil into the frying pan and add the falafels, turning when golden and crisp. 5. Rip the seeds and stalks out of the peppers and tear each one into bite-sized chunks. Trim and halve the spring onions, then put on the griddle pan with the peppers and a pinch of salt and pepper, turning when charred. 6. Put the tomatoes, chilli and half the coriander leaves into the processor. Squash in the unpeeled garlic through a garlic crusher, squeeze in the lime juice, whiz until fine, then season to taste and pour into a serving dish. 7. Pop the tortillas into the microwave (800W) for 45 seconds while you marble the chilli sauce into the cottage cheese. 8. Squeeze the juice of half the zested lemon over the charred veggies, then take with the falafels to the table, scattering everything with the rest of the coriander. 9. Let everyone assemble their own wraps, and serve with pickled red cabbage, if you like.

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SIMPLE HOMEMADE BREAD RECIPE | JAMIE OLIVER BREAD RECIPES

You can't beat freshly baked bread – crack this super simple bread recipe and conquer any loaf!
From jamieoliver.com
Total Time 55 minutes
Cuisine https://schema.org/LowLactoseDiet, https://schema.org/VeganDiet, https://schema.org/VegetarianDiet
Calories 127 calories per serving

1. Stage 1: making a well Pile the flour on to a clean surface and make a large well in the centre. Pour half your water into the well, then add your yeast, sugar and salt and stir with a fork.
2. Stage 2: getting it together Slowly, but confidently, bring in the flour from the inside of the well. (You don't want to break the walls of the well, or the water will go everywhere.) Continue to bring the flour in to the centre until you get a stodgy, porridgey consistency – then add the remaining water. Continue to mix until it's stodgy again, then you can be more aggressive, bringing in all the flour, making the mix less sticky. Flour your hands and pat and push the dough together with all the remaining flour. (Certain flours need a little more or less water, so feel free to adjust.)
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4. Stage 4: first prove Flour the top of your dough. Put it in a bowl, cover with cling film, and allow it to prove for about half an hour until doubled in size – ideally in a warm, moist, draught-free place. This will improve the flavour and texture of your dough and it's always exciting to know that the old yeast has kicked into action.
5. Stage 5: second prove, flavouring and shaping Once the dough has doubled in size, knock the air out for 30 seconds by bashing it and squashing it. You can now shape it or flavour it as required – folded, filled, tray-baked, whatever – and leave it to prove for a second time for 30 minutes to an hour until it has doubled in size once more. This is the most important part, as the second prove will give it the air that finally ends up being cooked into your bread, giving you the really light, soft texture that we all love in fresh bread. So remember – don't fiddle with it, just let it do its thing.
6. Stage 6: cooking your bread Preheat the oven to 180°C/350°F/gas 4. Very gently place your bread dough on to a flour-dusted baking tray and into the preheated oven. Don't slam the door or you'll lose the air that you need. Bake for 25-30 minutes or until cooked and golden brown. You can tell if it's cooked by tapping its bottom – if it sounds hollow it's done, if it doesn't then pop it back in for a little longer. Once cooked, place on a rack and allow it to cool for at least 30 minutes – fandabidozi. Feel free to freeze any leftover bread.

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ROASTED CHICKPEA WRAPS RECIPE - BBC GOOD FOOD

This super-healthy vegetarian supper packs in 4 of your 5 a day, with avocados, roasted red peppers and spiced chickpeas
From bbcgoodfood.com
Total Time 45 minutes
Category Dinner, Lunch, Main course, Supper
Cuisine Mexican
Calories 489 calories per serving

Toss the chopped avocados with the lime juice and chopped coriander, then set aside until serving. Warm the tortillas following pack instructions, then pile in the avocado, lettuce, yogurt, peppers and toasted chickpeas at the table.

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EASY FALAFEL RECIPE | JAMIE OLIVER VEGETARIAN RECIPES

Ingredients out • Food processor (bowl blade) • Large frying pan, medium heat • Griddle pan, high heat START COOKING 1. Drain the beans and chickpeas and put them into the processor. 2. Finely grate in the lemon zest, then add a pinch of sea salt and black pepper, the harissa, allspice, flour and coriander stalks (reserving the leaves). Blitz until smooth, scraping down the sides of the processor if needed. 3. Scrape out the mixture and use clean, wet hands to quickly divide and shape it into 8 patties about 1.5cm thick. 4. Put 1 tablespoon of oil into the frying pan and add the falafels, turning when golden and crisp. 5. Rip the seeds and stalks out of the peppers and tear each one into bite-sized chunks. Trim and halve the spring onions, then put on the griddle pan with the peppers and a pinch of salt and pepper, turning when charred. 6. Put the tomatoes, chilli and half the coriander leaves into the processor. Squash in the unpeeled garlic through a garlic crusher, squeeze in the lime juice, whiz until fine, then season to taste and pour into a serving dish. 7. Pop the tortillas into the microwave (800W) for 45 seconds while you marble the chilli sauce into the cottage cheese. 8. Squeeze the juice of half the zested lemon over the charred veggies, then take with the falafels to the table, scattering everything with the rest of the coriander. 9. Let everyone assemble their own wraps, and serve with pickled red cabbage, if you like.

See details

SIMPLE HOMEMADE BREAD RECIPE | JAMIE OLIVER BREAD RECIPES

1. Stage 1: making a well Pile the flour on to a clean surface and make a large well in the centre. Pour half your water into the well, then add your yeast, sugar and salt and stir with a fork.
2. Stage 2: getting it together Slowly, but confidently, bring in the flour from the inside of the well. (You don't want to break the walls of the well, or the water will go everywhere.) Continue to bring the flour in to the centre until you get a stodgy, porridgey consistency – then add the remaining water. Continue to mix until it's stodgy again, then you can be more aggressive, bringing in all the flour, making the mix less sticky. Flour your hands and pat and push the dough together with all the remaining flour. (Certain flours need a little more or less water, so feel free to adjust.)
3. Stage 3: kneading! This is where you get stuck in. With a bit of elbow grease, simply push, fold, slap and roll the dough around, over and over, for 4 or 5 minutes until you have a silky and elastic dough.
4. Stage 4: first prove Flour the top of your dough. Put it in a bowl, cover with cling film, and allow it to prove for about half an hour until doubled in size – ideally in a warm, moist, draught-free place. This will improve the flavour and texture of your dough and it's always exciting to know that the old yeast has kicked into action.
5. Stage 5: second prove, flavouring and shaping Once the dough has doubled in size, knock the air out for 30 seconds by bashing it and squashing it. You can now shape it or flavour it as required – folded, filled, tray-baked, whatever – and leave it to prove for a second time for 30 minutes to an hour until it has doubled in size once more. This is the most important part, as the second prove will give it the air that finally ends up being cooked into your bread, giving you the really light, soft texture that we all love in fresh bread. So remember – don't fiddle with it, just let it do its thing.
6. Stage 6: cooking your bread Preheat the oven to 180°C/350°F/gas 4. Very gently place your bread dough on to a flour-dusted baking tray and into the preheated oven. Don't slam the door or you'll lose the air that you need. Bake for 25-30 minutes or until cooked and golden brown. You can tell if it's cooked by tapping its bottom – if it sounds hollow it's done, if it doesn't then pop it back in for a little longer. Once cooked, place on a rack and allow it to cool for at least 30 minutes – fandabidozi. Feel free to freeze any leftover bread.

See details

ULTIMATE FALAFEL WRAP RECIPE - BBC GOOD FOOD

Make our 5-ingredient falafels to create these ultimate veggie wraps, packed with falafels, avocado and herbs and topped with a delicious tahini sauce
From bbcgoodfood.com
Total Time 10 minutes
Category Dinner, Lunch, Snack, Supper
Calories 697 calories per serving

Warm the flatbread in a dry frying pan – around 30 seconds on each side. Spoon the tahini sauce onto the flatbread and top with the falafel and avocado, then scatter with the herbs, squeeze over the lime juice and add the chilli sauce. Roll up and enjoy.

See details

ROASTED CHICKPEA WRAPS RECIPE - BBC GOOD FOOD

Toss the chopped avocados with the lime juice and chopped coriander, then set aside until serving. Warm the tortillas following pack instructions, then pile in the avocado, lettuce, yogurt, peppers and toasted chickpeas at the table.

See details

EASY FALAFEL RECIPE | JAMIE OLIVER VEGETARIAN RECIPES

Ingredients out • Food processor (bowl blade) • Large frying pan, medium heat • Griddle pan, high heat START COOKING 1. Drain the beans and chickpeas and put them into the processor. 2. Finely grate in the lemon zest, then add a pinch of sea salt and black pepper, the harissa, allspice, flour and coriander stalks (reserving the leaves). Blitz until smooth, scraping down the sides of the processor if needed. 3. Scrape out the mixture and use clean, wet hands to quickly divide and shape it into 8 patties about 1.5cm thick. 4. Put 1 tablespoon of oil into the frying pan and add the falafels, turning when golden and crisp. 5. Rip the seeds and stalks out of the peppers and tear each one into bite-sized chunks. Trim and halve the spring onions, then put on the griddle pan with the peppers and a pinch of salt and pepper, turning when charred. 6. Put the tomatoes, chilli and half the coriander leaves into the processor. Squash in the unpeeled garlic through a garlic crusher, squeeze in the lime juice, whiz until fine, then season to taste and pour into a serving dish. 7. Pop the tortillas into the microwave (800W) for 45 seconds while you marble the chilli sauce into the cottage cheese. 8. Squeeze the juice of half the zested lemon over the charred veggies, then take with the falafels to the table, scattering everything with the rest of the coriander. 9. Let everyone assemble their own wraps, and serve with pickled red cabbage, if you like.

See details

SIMPLE HOMEMADE BREAD RECIPE | JAMIE OLIVER BREAD RECIPES

1. Stage 1: making a well Pile the flour on to a clean surface and make a large well in the centre. Pour half your water into the well, then add your yeast, sugar and salt and stir with a fork.
2. Stage 2: getting it together Slowly, but confidently, bring in the flour from the inside of the well. (You don't want to break the walls of the well, or the water will go everywhere.) Continue to bring the flour in to the centre until you get a stodgy, porridgey consistency – then add the remaining water. Continue to mix until it's stodgy again, then you can be more aggressive, bringing in all the flour, making the mix less sticky. Flour your hands and pat and push the dough together with all the remaining flour. (Certain flours need a little more or less water, so feel free to adjust.)
3. Stage 3: kneading! This is where you get stuck in. With a bit of elbow grease, simply push, fold, slap and roll the dough around, over and over, for 4 or 5 minutes until you have a silky and elastic dough.
4. Stage 4: first prove Flour the top of your dough. Put it in a bowl, cover with cling film, and allow it to prove for about half an hour until doubled in size – ideally in a warm, moist, draught-free place. This will improve the flavour and texture of your dough and it's always exciting to know that the old yeast has kicked into action.
5. Stage 5: second prove, flavouring and shaping Once the dough has doubled in size, knock the air out for 30 seconds by bashing it and squashing it. You can now shape it or flavour it as required – folded, filled, tray-baked, whatever – and leave it to prove for a second time for 30 minutes to an hour until it has doubled in size once more. This is the most important part, as the second prove will give it the air that finally ends up being cooked into your bread, giving you the really light, soft texture that we all love in fresh bread. So remember – don't fiddle with it, just let it do its thing.
6. Stage 6: cooking your bread Preheat the oven to 180°C/350°F/gas 4. Very gently place your bread dough on to a flour-dusted baking tray and into the preheated oven. Don't slam the door or you'll lose the air that you need. Bake for 25-30 minutes or until cooked and golden brown. You can tell if it's cooked by tapping its bottom – if it sounds hollow it's done, if it doesn't then pop it back in for a little longer. Once cooked, place on a rack and allow it to cool for at least 30 minutes – fandabidozi. Feel free to freeze any leftover bread.

See details

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