This recipe combines creamy avocado, protein-rich cottage cheese, and fresh vegetables, all wrapped in a soft tortilla. These wraps are both filling and nutritious, providing a good balance of macronutrients and a variety of vitamins and minerals. Enjoy them as part of a balanced diet.
Ingredients
- 2 large whole-wheat tortillas
- 1 ripe avocado, peeled, pitted, and sliced
- 1 cup of cottage cheese (low-fat or regular, according to preference)
- 1 cup of fresh spinach leaves
- 1 small red bell pepper, thinly sliced
- 1 small cucumber, thinly sliced
- Juice of 1 lime
- Salt and pepper to taste
- Optional toppings: chopped fresh cilantro, hot sauce, sesame seeds
Instructions
- Prepare the Spread: In a bowl, mash the avocado with lime juice, salt, and pepper until smooth and creamy.
- Assemble the Wraps: Lay the tortillas flat on a clean surface. Spread a generous layer of mashed avocado over each tortilla.
- Add Cottage Cheese: Spoon ½ cup of cottage cheese onto each tortilla, spreading it evenly over the avocado layer.
- Layer the Vegetables: Divide the spinach leaves, red bell pepper slices, and cucumber slices evenly between the two tortillas.
- Roll the Wraps: Carefully roll up each tortilla tightly, starting from one end and tucking in the sides as you go to keep the filling inside.
- Serve: Cut each wrap in half diagonally and serve immediately. Garnish with optional toppings if desired.
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
| Nutrient | Amount |
| Calories | 350 |
| Protein | 18g |
| Carbohydrates | 40g |
| Dietary Fiber | 10g |
| Total Fat | 15g |
| Saturated Fat | 4g |
| Cholesterol | 15mg |
| Sodium | 500mg |
| Vitamin A | 60% DV |
| Vitamin C | 80% DV |
| Calcium | 20% DV |
| Iron | 15% DV |