Spinach and Cheese Wraps
Healthy, because
Even smarter
Nutritional values
Spinach is one of the top suppliers of folic acid along with kale and lamb's lettuce. This is not only important for the formation of red blood cells, but also for cell growth and reproduction. In addition, green power vegetables contain around 3.5 to 4.1 milligrams of iron per 100 grams.
You can vary the fillings according to your taste. Instead of cream cheese, you can also use ricotta or crushed avocado. For the vegetablesm you can also use slices of cucumber, radishes, or arugula. Make sure the topping is not too juicy, otherwise the wraps will soak through.
(Percentage of daily recommendation)
| Calorie | 397 cal. | (19 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 45.3 μg | (76 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 124 mg | (131 %) | ||
| Potassium | 382 mg | (10 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 31 mg | (10 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 13.7 g | |||
| Uric acid | 16 mg | |||
| Cholesterol | 53 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 18 ozs Spinach
- salt
- 1 red Bell pepper
- 1 green Bell pepper
- 1 garlic clove
- 9 ozs cream cheese
- peppers
- lemon juice
- 4 Tortillas
Preparation steps
Rinse spinach, trim, spin dry and blanch in salted water. Express water and finely chop. Rinse bell peppers, cut in half, remove seeds and ribs and cut into very small cubes.
Peel garlic, finely chop and stir until smooth with cream cheese. Season with lemon juice, salt and pepper. Add spinach and mix in bell peppers.
Warm tortilla in a pan without oil. Spread with cream cheese mixture and roll up. Cut in half and serve.
