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Roasted Vegetable Tortilla Wraps

Vegetarian Vegan Dinner Lunch

Taco time has never been so quick and easy with these roast vegetable tortilla wraps

25 mins
8 ingredients
$2.50 / person
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Roasted Vegetable Tortilla Wraps

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Ingredients

Serves = 4

  • 2 large field mushrooms
  • 1 capsicum
  • 1 red onion
  • 1 zucchini
  • 1 tbsn extra virgin olive oil
  • 8 corn tortilla
  • 1 avocado
  • 1 lime

It’s this easy

  • Pre-heat oven to 200C and line a tray with baking paper
  • Chop up the mushroom into thick slices, and the capsicum, red onion and zucchini into small pieces and put onto the baking tray
  • Drizzle the vegetables with olive oil and roast for 15 mins or until the vegetables are tender
  • Cook the tortilla according to packet instructions
  • Mash the avocado with the lime juice
  • Place tortillas on a plate and top with the mashed avocado and roast vegetables

Tweaks

  • Add some crushed garlic and taco seasoning to vegetables before roasting for extra flavour

Notes

Nutrition information (per serve):

  • Energy (1421kJ)
  • Protein (7.5g)
  • Total fat (12.5g)
  • Saturated fat (1.8g)
  • Carbohydrate (43.5g); Starch (38.6g), Sugars (5.0g), Added sugars (0.3g), Free sugars (0.3g)
  • Dietary fibre (10.2g)
  • Sodium (28mg)
  • Calcium (69mg)
  • Iron (2.1mg)

Allergies

Contains: FODMAPs.

Why is this good?

Be Healthier

Avocados are high in monounsaturated fats (the healthy type of fat), and essential phytonutrients (i.e. Vitamin K, Vitamin C & Potassium).

More: Avocado recipes (29) Everyday Superfoods

Healthy Gut

Avocados are a high fibre food, which is beneficial for digestive health and promotes a healthy gut.

More: Avocado recipes (29) Everyday Superfoods

Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

More: Onions recipes (79) Everyday Superfoods

Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

More: Onions recipes (79) Everyday Superfoods

Be Healthier

Mushrooms are high in phytonutrients (especially Vitamin A, Vitamin D, Glutathione, ergothioneine and Selenium) which help in reducing inflammation and preventing heart disease and certain cancers.

More: Mushrooms recipes (21) Everyday Superfoods

Healthy Gut

As a good source of fibre, mushrooms help to keep you regular.

More: Mushrooms recipes (21) Everyday Superfoods

Healthier Skin

Mushrooms are a good source of niacin, which is associated with lower skin cancer risk.

More: Mushrooms recipes (21) Everyday Superfoods

Be Healthier

Zucchinis are a good source of potassium which can aid in reducing blood pressure and lower risk of heart disease and all-cause mortality.

More: Zucchini recipes (31) Everyday Superfoods

Support Immune Function

Zucchini is a good source of vitamin C which is important for growth and development and maintenance of your immune system to help with wound healing and fighting infection.

More: Zucchini recipes (31) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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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:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

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.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

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.

Take the Healthy Eating Quiz