Wholemeal wraps with minty pea hummus & beetroot

A plate of food with a slice cut out Family Picnic Recipes

Preparation and cooking time

  • Prep:12 mins
  • Cook:4 mins
  • Easy
  • Serves 2

This quick lunch option contains 3 of your 5-a-day and makes great fuel for exercise. Homemade wraps are easy to make and are much tastier than shop-bought.

Nutrient Unit
kcal 464
fat 15g
saturates 5g
carbs 57g
sugars 20g
fibre 10g
protein 20g
salt 1.1g
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For the wraps

  • 85g wholemeal self-raising flour , plus extra for dusting
  • 1 tsp rapeseed oil
  • 160g frozen peas , defrosted
  • 1 lemon , ½ juiced, the other ½ cut into wedges (optional)
  • 4 tbsp bio yogurt
  • 1 large garlic clove
  • handful mint leaves
  • 2 handfuls baby leaf salad
  • 1 small red onion , finely sliced
  • 2 large ready-cooked beetroots (160g), sliced
  • 30g feta , crumbled
  • 20g walnuts , chopped
Easy vanilla cupcakes


  • STEP 1

For the wraps, tip the flour into a small bowl and roughly rub in the oil. Add 60ml warm water and bring together with your hands to make a soft dough. Cut in half, then roll out each piece on a floured surface as thinly as you can to make a round that will cover the base of a large frying pan. Heat the frying pan, then cook the wraps for about 2 mins each side – there’s no need for extra oil. Take care not to make them crisp as they need to remain pliable.

  • STEP 2
Sweet potato, spinach & feta tortilla

For the filling, blitz the peas, lemon juice, 2 tbsp yogurt, garlic and most of the mint using a food processor or hand blender to make a thick purée. Spread over the wraps, then pile on the salad leaves, onion and beetroot. Dollop on the remaining yogurt and scatter over the feta, walnuts and remaining mint. Serve with lemon wedges for squeezing over, if you like.

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