Of which 6.3 g sugars and 3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (hummus and vegetables) · Iron (spinach)
Allergens gluten, sesame
Hummus and roasted vegetable wrap
A tortilla filled with creamy hummus and colorful roasted vegetables.
Ingredients
- 4 large flour tortillas (320 g / 11½ oz)
- 320 g (11½ oz) hummus
- 200 g (7 oz) zucchini, cut into strips
- 200 g (7 oz) bell pepper, cut into strips
- 100 g (3½ oz) cooked beets, cut into strips
- 80 g (2¾ oz) fresh spinach
- 2 tbsp olive oil (20 g / ¾ oz)
- salt and black pepper, to taste
Method
- Cut the zucchini and bell pepper into strips, season with olive oil, salt and pepper, and roast at 200 °C (400 °F) for 20 to 25 minutes, until tender and golden at the edges.
- Let the roasted vegetables cool slightly.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Vegan”. The English edition is coming soon.
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