Spinach and chickpea wraps with raw vegetable filling

The spinach and chickpea wraps with raw vegetable filling are wonderfully light, healthy and also very filling.

Nutrient profile: According to GDA guidelines, one portion of this dish covers more than the average daily requirement of vitamin K and folic acid. However, some of the heat-sensitive ingredients are lost during the cooking process, which slightly reduces the amount per portion. The ratio of omega-6 to omega-3 fatty acids is 4:1, which is within the recommended range.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Spinach: Spinach is rich in vitamins (especially β-carotene, vitamin C), protein and minerals. Although spinach has a high iron content among vegetables, the iron content is not exceptionally high. Despite the high oxalic acid content, consuming raw spinach in reasonable amounts is not harmful to health.

Chickpeas: Ground, dried chickpeas are a gluten-free flour alternative. They are high in energy, nutritious and balanced in their ingredients. They are particularly rich in manganese and folic acid. Due to their high fiber content, they also keep you full for a long time and are therefore good for losing weight. They also have a high protein content. Your organic Its water footprint is lower than that of lentils and dried beans. Its ratio of omega-6 to omega-3 fatty acids is 26:1, which is well above the recommended range of 5:1, which should be taken into account when preparing it. We have therefore added flaxseed to compensate.

Flaxseed: Flaxseed has a slightly nutty taste. The fat content of 40% contains around 50% of the polyunsaturated omega-3 fatty acid alpha-linolenic acid (ALA) and thus the highest concentration of omega-3 fatty acids of all known vegetable oils. By adding flaxseed we were able to improve the ratio of omega-6 to omega-3 fatty acids.

Avocado: The avocado has by far the highest fat content of all known fruits and vegetables. The fat is mostly unsaturated fatty acids, which have a positive effect on blood fat levels. Avocados do contain polyunsaturated fatty acids, but the omega-6 to omega-3 fatty acid ratio of 15:1 is unfavorable, which is why this should be corrected by adding other ingredients (here, linseed). The high proportion of indigestible fiber lowers cholesterol levels. Avocados also contain many valuable vitamins and minerals.

Tapioca starch: Tapioca is a relatively tasteless, purely plant-based, gluten-free food starch. The vegan starch is a byproduct of the production of cassava flour, which is obtained from cassava. It is used in the kitchen as a binding agent.

Preventing browning: It is advisable to process avocados immediately, otherwise they will turn brown. The cut causes a break in the affected cell walls, which exposes the escaping ingredients to the oxidation process. This in turn causes the flesh to turn brown. Adding lime juice, for example, prevents this, which is why you should add it immediately after removing the flesh.

Storage and ripening of avocados: Avocados are climacteric fruits, meaning they continue to ripen. If you store avocados with apples, for example, you can speed up the ripening process by using the ethylene gas that comes out of the apples. If the avocado skin gives way slightly when pressed, the fruit is ready to eat.

Reduce salt : We have deliberately not specified the amount of salt. The aim is to keep the salt content as low as possible without compromising on taste. Since salt requirements vary from person to person, it is best to decide for yourself. A good read on this topic is the book " Salt. Sugar, Fat ".

Filling: You can also vary the filling of the wraps. For example, you can use strips of pepper or cucumber or even quinoa or rice noodles. A Mexican filling with kidney beans and corn is also good.