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Persian Feta, Herb & Walnut Wrap

Persian Feta, Herb & Walnut Wrap

Iranian “noon panir sabzi” in wrap form: feta, walnuts, hard-boiled egg, crunchy cucumber and a big bunch of mint, parsley and chives.

🥣 Breakfast🟢 Easy⏱ 25 min
Calories480 kcal
Protein21 g
Carbs33 g
Fat28 g

💡 Use this recipe to fuel your /sport workouts with FitBot.

📝 Ingredients

  • 2 wholemeal tortillas (about 60 g each)
  • 80 g feta
  • 2 eggs
  • 30 g walnut halves
  • ½ cucumber (about 150 g)
  • 4 radishes (about 40 g)
  • 10 g fresh mint
  • 15 g fresh flat-leaf parsley
  • 10 g fresh chives
  • Black pepper

🍴 Utensils

  • Saucepan
  • Bowl
  • Fork
  • Chopping board
  • Knife
  • Baking paper

📖 Steps

  1. Bring a pan of water to the boil, carefully lower in the eggs and cook at a gentle boil for 10 min. Cool them for 5 min in a bowl of ice-cold water, then peel and cut into quarters. Tip: if you cook them the day before, this breakfast is ready in 5 min.
  2. Wash the herbs and dry them carefully in a tea towel, as wet herbs make the wrap soggy. Pick the mint and parsley leaves, keeping them whole or roughly chopped, and cut the chives into 3 cm lengths.
  3. Cut the cucumber into thin finger-length sticks, scooping out the seeds with a spoon if it's very watery, and slice the radishes thinly. Roughly chop the walnut halves with a knife.
  4. In a bowl, mash the feta with a fork and a good grind of pepper until you have a coarse, spreadable paste. It will act as “glue” to hold the filling in place.
  5. Warm the tortillas for 20 s in the microwave or 20 s per side in a dry frying pan: they become pliable and won't tear when you roll them.
  6. Spread the feta over each tortilla, leaving a 2 cm border. Arrange the egg quarters, cucumber, radishes and walnuts over the bottom third, then top with a big handful of herbs.
  7. Fold the sides in towards the centre, then roll up tightly from the bottom, keeping the filling well packed. Cut in half on the diagonal. To take away, wrap tightly in baking paper: the wrap keeps for 4 h in the fridge.
💡 FitBot tip: Traditionally, this mixture is eaten in lavash bread, but a large pitta opened out works too. For more protein, add a second hard-boiled egg to each wrap.