Ingredients with Measurements:
- 1 large tortilla wrap
- 1/2 cup of cooked quinoa
- 1/2 cup of chopped mixed vegetables (carrots, bell peppers, zucchini, etc.)
- 1/4 cup of chickpeas
- 2 tablespoons of curry ketchup
- Salt and pepper to taste
Special equipment needed:
- None
Step-by-step instructions:
1. In a bowl, mix together the cooked quinoa, chopped mixed vegetables, and chickpeas.
2. Add the curry ketchup to the bowl and mix well to combine.
3. Season with salt and pepper to taste.
4. Lay the tortilla wrap flat on a clean surface.
5. Spoon the quinoa and vegetable mixture onto the center of the tortilla wrap.
6. Fold the sides of the tortilla wrap inward, then roll the wrap tightly from the bottom up.
7. Cut the wrap in half and serve.
- Time:
Preparation time: 10 minutes
- Cooking time: None
Temperature:
- Serve at room temperature
Serving size:
- 1 wrap
Nutritional information:
- Calories: 350
- Fat: 5g
- Carbohydrates: 60g
- Protein: 12g
- Fiber: 10g
Substitutions for ingredients:
- Quinoa can be substituted with rice or couscous.
- Mixed vegetables can be substituted with any vegetables of your choice.
- Chickpeas can be substituted with any beans of your choice.
- Curry ketchup can be substituted with regular ketchup mixed with curry powder.
Variations:
- Add sliced avocado or hummus to the wrap for extra creaminess.
- Add a sprinkle of shredded cheese for added flavor.
- Use a flavored tortilla wrap, such as spinach or tomato, for added color and flavor.
Tips and tricks:
- Make sure to roll the wrap tightly to prevent the filling from falling out.
- Use a toothpick to secure the wrap if needed.
- Add a side of fresh fruit or a small salad for a complete meal.
Storage instructions:
- Wrap can be stored in an airtight container in the refrigerator for up to 2 days.
Reheating instructions:
- Wrap can be reheated in the microwave for 30 seconds or in a toaster oven for 5 minutes.
Presentation ideas:
- Serve the wrap on a colorful plate or platter.
- Garnish with fresh herbs, such as cilantro or parsley.
Garnishes:
- Fresh herbs, such as cilantro or parsley.
Pairings:
- Serve with a side of fresh fruit or a small salad.
Suggested side dishes:
- Fresh fruit salad
- Mixed green salad
Troubleshooting advice:
- If the wrap is too dry, add a drizzle of olive oil or more curry ketchup to the filling.
Food safety advice:
- Make sure to store the wrap in an airtight container in the refrigerator to prevent bacteria growth.
Food history:
- Curry ketchup is a popular condiment in Germany and is often used as a topping for sausages and fries.
Flavor profiles:
- The wrap has a savory and slightly sweet flavor from the curry ketchup, with a crunchy texture from the vegetables and chickpeas.
Serving suggestions:
- Serve as a light lunch or dinner option.
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