Rainbow salad wrap
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Rainbow salad wrap
A kid-friendly favourite
A kid-friendly favourite
Serves 6
Cooks In30 minutes
DifficultySuper easy
Nutrition per serving
Calories 210 11%
Fat 7.7g 11%
Saturates 2.5g 13%
Sugars 9.3g 10%
Salt 0.8g 13%
Protein 7g 14%
Carbs 26.5g 10%
Fibre 5.5g -
Of an adult's reference intake
Ingredients
- 2 small raw beetroots , different colours if possible (roughly 150g)
- 2 carrots
- 150 g white cabbage
- 1 pear , firm
- ½ a bunch of fresh mint , (15g)
- ½ a bunch of fresh flat-leaf parsley , (15g)
- 6 small wholemeal tortilla wraps
- 50 g feta cheese
- Dressing:
- 5 tablespoons natural yogurt
- ½ teaspoon English mustard
- 3 teaspoons cider vinegar
- 2 tablespoons extra virgin olive oil
recipe adapted from
The Kitchen Garden Project
Method
- Wash the beetroots and carrots under cold running water, scrubbing with a scrubber to get rid of any dirt (there’s no need to peel them).
- Pick off and discard the wispy ends from the beetroots.
- Hold a box grater steady on a chopping board, then gripping the root end, coarsely grate the carrots, stopping before your fingers or knuckles get too close to the grater. Place the grated carrots into a large bowl.
- Coarsely grate or finely slice the cabbage, then discard the core and add to the bowl.
- Remove the stalk from the pear, coarsely grate (core and all), then place it into the bowl.
- Finally, hold the root end of the beetroots and coarsely grate (you may want to wear rubber gloves for this), then add to the bowl.
- Pick the mint and parsley leaves, then discard the stalks. Tear or finely chop the leaves on a board and add to the bowl.
- Add all the dressing ingredients to a jam jar.
- Put the lid securely on the jar and shake well.
- Have a taste and see whether you think it needs a bit more yoghurt, vinegar or oil – you want it to be slightly too acidic, so that it’s still nice and zingy once you’ve dressed your rainbow salad.
- Drizzle most of the dressing over the salad – just remember you can always add more but you can’t take it away, so be cautious.
- Divide the salad between the tortilla wraps, then crumble a little feta over each.
- Roll up the wraps, tucking them in at the sides as you go, then serve.
Tips
This is a great recipe to make with kids, but remember that box graters are very sharp so need to be used carefully. Show kids how to hold hard fruit and vegetables with a firm grip and use nice big chunks so that their hands are safely out of the way.
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