Tag Archives: wraps

Recipe of the Week – 4th June 2018 – Butternut Squash and Feta Wraps

During the Summer I often find it difficult to get the inspiration to make something light to eat that is also nutritious – I don’t feel like I want something stodgy when it’s warmer but still crave some vitamins. These wraps proved to be ideal – I felt that they were a cross between a salad and a pasty, and provided a light and relatively healthy snack when it really is too warm to cook!

Makes 8


1 large butternut squash, peeled, deseeded and cubed

2 tbs extra virgin olive oil

2 cloves of garlic, minced

100g block of Feta cheese, cubed

100g baby spinach, washed and larger stalks removed

2 large tomatoes, roughly chopped

8 flour tortilla wraps


1. Preheat the oven to 200C. Place the butternut squash cubes in a large bowl and add 1 tbs of the oil. Season then mix well. Pour on a baking tray and place in the oven for 25 minutes until beginning to turn soft. Remove and allow to cool slightly.

2. In a large bowl, add the butternut squash cubes, the feta, tomatoes and the spinach and mix well.

3. Place 1/8th of the mixture into each wrap and fold into quarters.

4. Place the remaining oil and minced garlic in a large frying pan and gently fry the wraps for 1 minute on each side until light brown.

5. Serve immediately or allow to cool for a light snack.


Recipe of the Week – March 5th 2018 – Mexican Rice and Bean Wraps

When I’m looking for something quick but filling to make for a snack or a light lunch at home I often turn to flour tortillas for inspiration. This simple recipe is a nice twist on Mexican rice dishes and provides a more filling and satisfying meal than a simple wrap (I couldn’t eat more than two anyway!)

Makes 8 wraps


200g brown rice, rinsed and drained

2 tbs sunflower oil

1 large onion, roughly chopped

3 cloves of garlic, chopped

1 large sweet potato, peeled and diced

1 tsp ground cumin

2 tsp chilli powder

1 tsp medium curry powder

1 tsp smoked paprika

800ml good quality vegetable stock from bouillon

1 x 400ml tin of chopped tomatoes

1 x 400ml tin of red kidney beans, rinsed and drained

Large handful of fresh coriander, chopped

100g fresh spinach leaves, rinsed with the large stalks removed

8 wheat flour tortilla wraps


1. Heat the oil in a large saucepan and gently sauté the onion and garlic for 8 minutes.

2. Add the tomatoes and spices and mix well. Cook gently for a further 5 minutes.

3. Add the rice and sweet potato cubes, stir to combine then add the stock. Bring to the boil then simmer for 30 minutes.

4. Add the beans to the mixture then simmer for a further 10 minutes.

5. Season to taste then spoon 1/8 of the mixture in each wrap, add the spinach and chopped coriander, roll up and halve each wrap.

6. Serve immediately on its own or with a side salad and guacamole.

Recipe of the Week – 26th September 2016 – Easy Cheese and Bean Wraps

This is a great recipe for an alternative to sandwiches as a picnic or quick light lunch option. Any beans or different grated vegetables can be used, and I have also tried a vegan variation with grated tofu. My children really like them with a pink mixture of mayonnaise and sweet chilli sauce inside, but that’s not for the faint-hearted!

Makes 12


6 large wheat tortilla wraps

100g mature cheddar cheese, grated

1 large carrot, peeled and grated

1 large courgette, grated

1 x 400g tin red kidney beans, rinsed and drained

1 x 400g tin cannellini beans, rinsed and drained

2 tbs mayonnaise

Small handful of fresh coriander, finely chopped

Large bunch of fresh spinach, rinsed and drained

Salt and pepper to taste


1. In a large bowl, mixture all of the ingredients together (except the spinach leaves). Use a potato masher or the back of a fork to roughly break down the beans. Season to taste.

2. Microwave the wraps together for 1 minute to soften, turning once.

3. Lay a thick sausage of the mixture in each wrap, followed by a scattering of the spinach leaves.

4. Carefully roll each wrap up and halve with a sharp knife.

5. That’s it!

Recipe of the Week – 13th June 2016 – Broccoli, Kale and Pepper Wraps

Now that Summer is here in the North of England (hence the heavy rain!), I’m beginning to experiment with lighter, more salad-based recipes. This one uses a combination of vegetables and salad ingredients, and is satisfying, yet very healthy – I love broccoli and any chance to use it is always welcome!

Makes 8 wraps


8 large tortilla wraps

1 medium head of broccoli, cut into florets

100g fresh kale, rinsed and roughly chopped

1 large red pepper, deseeded and sliced

2 cloves of garlic, crushed

4 tbs extra virgin olive oil

1 tsp sea salt

1 tsp freshly ground black pepper

200g various fresh salad leaves (eg. spinach, rocket, watercress)


1. Put the broccoli florets in a saucepan with about 2 inches water and bring to a boil. Cover and simmer for 5 minutes until the broccoli is beginning to get tender. Drain thoroughly.

2. Place the broccoli, 2 tbs of the olive oil, garlic, salt, and pepper in a food processor, and blend until smooth. Set aside.

3. In a large frying pan or wok add 2 tbs of olive oil and flash-fry the chopped kale and peppers slices on a high heat until browned.

4. On each wrap, spread out 2 tbs of the broccoli mixture, then arrange the kale leaves, some pepper slices and salad leaves. Roll into a burrito, halve and serve. These are just as nice warm or cold, and they go well with a selection of salads.

Recipe of the Week – 15th June 2015 – Italian Style Halloumi Wraps

 It’s local festival season in Derbyshire at the moment, and we at Pulse Cafe are lucky to be in a town (New Mills) where there is a lot going on (a carnival and two festivals in the next three weeks alone!). As such, I thought that I would make some simple but filling snacks for people to eat whilst out and about. I made the pesto myself, as unfortunately it’s still very hard to buy a ready-made veggie version. This was a bit of an experiment, but the flavours worked really well. Even I had trouble eating more than one!

Makes 6


6 wheat tortilla wraps

3 packs of Halloumi

2 red onions, peeled and finely diced

1 large pack of fresh spinach, washed and roughly chopped

3 large tomatoes, diced

For the Pesto;

100g raw cashew nuts

50g vegetarian Parmesan, grated

Small bunch of fresh basil, chopped

1 clove of garlic, crushed

30ml olive oil

Salt and pepper


1. Place all of the pesto ingredients in a food processor and blend until smooth (I actually prefer it slightly lumpy!)

2. Cut the Halloumi into 10mm thick slices and chargrill on a dry griddle pan until brown, turning once.

3. Spread 1/6 of the pesto on a wrap, then add the Halloumi and remaining ingredients. Fold to form a wrap sealed at both ends and cut in half. Repeat to make six.