Your Recipe

PITA WRAP WITH HUMMUS AND VEGGIES

Ingredient Amount Calories
Carrots, raw 61g 25kcal
Cucumber 150g 24kcal
Tomatoes 60g 11kcal
Onions, red, raw 49.25g 22kcal
Bread, pita, whole-wheat 56g 147kcal
Olives, ripe, canned (small-extra large) 45g 52kcal
Spinach, baby 25.5g 5kcal
Hummus, commercial 90g 213kcal

Recipe Instructions:

2 whole-wheat pitas
▢4-6 tablespoons hummus
▢⅓-1/2 cucumber
▢¼ red onion
▢1 tomato
▢1 carrot
▢1 cup baby spinach leaves
▢½ cup pea shoots
▢¼ cup kalamata olives

Using a mandolin or sharp knife, thinly slice the cucumbers, onion, and tomato. Using a vegetable peeler, shave the carrot into thin peels.
Lay the pita flat and spread ½ of the hummus evenly over each pita.
Layer the cucumber, onion, tomato, carrots, spinach, and pea shoots. Top with kalamata olives. Gently fold in half to serve.

Nutrition Facts
Portion Size 268 g | ml
Amount Per Portion 250
1044
kcal
kilojoules
% Daily Value *
Total Fat 11g 14%
Saturated Fat 1.7g 9%
Sodium 513mg 22%
Total Carbohydrate 33g 12%
Dietary Fiber 6.9g 25%
Sugar 6g
Protein 8.1g 16%
Vitamin D 0mcg 0%
Calcium 83mg 6%
Iron 4mg 22%
Potassium 591mg 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 311.383 mcg 35%
Thiamin [B1] 0.229 mg 19%
Riboflavin [B2] 0.152 mg 12%
Niacin [B3] 1.886 mg 12%
Pantothenic acid [B5] 0.696 mg 14%
Vitamin B6 0.263 mg 15%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 61.735 mcg 0%
Vitamin C 13.585 mg 15%
Vitamin D 0 mcg 0%
Vitamin E 1.621 mg 11%
Vitamin K 29.663 mcg 25%
Betaine 0.122 mg 0%
Choline 18.932 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 33.2 g 12%
Sugars 6 g 12%
Dietary fiber 6.9 g 25%
Carbohydrate 6.8 g 0%
Net carbs 27.2g
Aminoacids
Nutrient Amount DV
Alanine 0.166 g 0%
Arginine 0.21 g 0%
Aspartic acid 0.288 g 0%
Cysteine 0.095 g 0%
Glutamic acid 1.292 g 0%
Glycine 0.159 g 0%
Histidine 0.092 g 0%
Isoleucine 0.154 g 0%
Leucine 0.259 g 0%
Lysine 0.142 g 0%
Methionine 0.058 g 0%
Phenylalanine 0.179 g 0%
Proline 0.334 g 0%
Serine 0.178 g 0%
Threonine 0.165 g 0%
Tryptophan 0.051 g 0%
Tyrosine 0.113 g 0%
Valine 0.175 g 0%
Minerals
Nutrient Amount DV
Calcium 83.07 mg 6%
Copper 0.39 mg 44%
Fluoride 2.64 mcg 0%
Iron 4.02 mg 22%
Magnesium 85.25 mg 20%
Manganese 1.24 mg 54%
Phosphorus 183.47 mg 15%
Potassium 591.47 mg 13%
Selenium 15.33 mcg 28%
Sodium 513.4 mg 22%
Zinc 1.5 mg 14%
Other
Nutrient Amount DV
Water 212.71 g 0%
Ash 3.152 g 0%