Pear, Hazelnut, Fig and Mozzarella Wraps
(1 vote)
(1 vote)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
403
calories
Calories
Healthy, because
Even smarter
Nutritional values
These wraps are a good source of protein from the mozzarella and hazelnuts, potassium and antioxidants from the figs and vitamin C from the pears.
Serve this as a meal alongside a salad, or cut the wraps into smaller sizes and serve them as an appetizer.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 403 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.2 g | (24 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 88.5 μg | (148 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 615 mg | (15 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 27 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ½ cup Hazelnuts (shelled)
- 4 small, firm Pear (sliced or diced)
- 9 ozs Mozzarella (diced)
- 4 ripe Figs (diced)
- 2 Tbsps lemon juice
- 4 Tortillas
- 3 ozs Purslane
Preparation
Kitchen utensils
1 Pot, 1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Slotted spatula, 1 Citrus juicer
Preparation steps
1.
Dry roast the nuts, leave to cool and then chop them roughly. Mix together with the pear, mozzarella and figs and season with lemon juice, salt and ground black pepper.
2.
Heat the tortillas according to the directions on the packet and cover each one with a quarter of the fruit and nut mixture. Fold one side over and roll up the wraps. Cut each one into 2 or 3 pieces and serve with purslane.
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