An easy, no cook lunch? Yes please!
1. In a small bowl, mash the avocado and chickpeas together until mostly combined.
2. Stir through the lemon juice and a pinch of pepper until evenly mixed.
3. Lay the wrap flat and layer with spinach, then spread the chickpea mixture on top, followed by the chopped vegetables.
4. Roll the wrap up tightly, tucking in the sides as you go, and slice in half if desired.
⦁ Stir in spices like garlic, paprika, cumin, or chili to the chickpea mix for a flavor boost.
⦁ Mix in a little tahini or Greek yogurt to make the chickpea filling extra creamy and rich.
Serves = 1
Nutrition information (per serve):
⦁ Energy (1991kJ)
⦁ Protein (20.5g)
⦁ Total Fat (10.8g)
⦁ Saturated Fat (1.5g)
⦁ Carbohydrate (62.5), (Starch 52.4g), Sugars (9.9g), Added sugars (0g), Free Sugars (0g))
⦁ Dietary Fibre (20.3g)
⦁ Sodium (597mg)
⦁ Calcium (157mg)
⦁ Iron (4.0mg)
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What is healthy eating?
Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:
Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.
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Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.
