Mediterranean Rainbow Rolls with Lemon-Tahini Dipping Sauce
Recipe by Kaley Todd, MS, RDN | Photo by Erin Kunkel
Lucky you, there’s a pot of dietary gold on the end of these rainbow rolls. They’re packed with brightly coloured greens that provide quite a lot of health-boosting nutrients. If your favorite piece of produce isn’t represented, be happy to swap it in—that goes for the beans and wrap as nicely. Just maintain issues colourful to maximize the dietary benefits. Perfect for lunch or sliced into scrumptious appetizers, these rainbow rolls will brighten up any desk.
For the lemon-tahini dipping sauce:
three tablespoons recent lemon juice
¼ cup (2½ oz/75 g) tahini, properly stirred
2 teaspoons extra-virgin olive oil
2 teaspoons minced garlic
2 tablespoons chopped recent parsley leaves
Salt and freshly ground pepper
2–3 tablespoons of water, plus more if wanted
6 giant collard, kale, or chard leaves
1 cup (6 oz/185 g) diced tomatoes
1 giant carrot, reduce into matchsticks
1 yellow bell pepper, seeded and reduce into skinny strips
1 English cucumber, seeded and reduce into skinny strips
½ cup (2½ oz/75 g) cooked brown rice
¾ cup (5 oz/155 g) chickpeas, no salt added, rinsed and drained
½ cup (2½ oz/75 g) feta cheese, crumbled
1 bunch recent mint (elective)
three tablespoons extra-virgin olive oil
1 tablespoon purple wine vinegar
1 teaspoon dried oregano
Salt and freshly ground pepper
To make the lemon-tahini dipping sauce, in a small bowl, whisk collectively the lemon juice, tahini, 2 teaspoons olive oil, garlic, parsley, ½ teaspoon salt, and ½ teaspoon pepper. Stir within the water one tablespoon at a time, until thick and creamy. Add more water to succeed in a thinner consistency, for those who like. Set apart.
Bring a big pot of salted water to a boil. Fill a big bowl with ice water. Blanch the collard leaves by submerging them in the boiling water, 1 minute. Transfer instantly to the ice tub. When cool, transfer the leaves to paper towels and pat dry.
Working with one collard leaf at a time, unfold the leaf on a slicing board. Trim away any thick stems, however depart the leaf intact. Add a small amount of the tomatoes, carrot, bell pepper, cucumber, brown rice, chickpeas, and feta in a line down the middle of the wrap. Add a couple of sprigs of recent mint, should you like. Leave enough room on the edges so you’ll be capable of fold the collard leaf like a burrito.
In a small bowl, whisk collectively the 3 tablespoons olive oil, vinegar, oregano, ½ teaspoon salt, and ½ teaspoon pepper. Drizzle the mixture on prime of the filling earlier than folding. Fold within the sides of the leaf and tightly roll up the wrap. Lay it on a chopping board seam down. Repeat, filling and folding the remaining wraps.
Cut the rainbow wraps in half and serve with lemon-tahini sauce for dipping.
Makes 6 servings
Nutrition Facts (per serving)
Protein eight g
Total fats 17 g
Saturated fats 4 g
Carbs 20 g
Fiber 5 g
Total sugars four g
Added sugars 0 g
Sodium 701 mg
This article just isn’t meant to substitute for knowledgeable medical recommendation. You shouldn’t use this info to diagnose or treat a health drawback or condition. Always examine with your physician before altering your food regimen, altering your sleep habits, taking dietary supplements, or beginning a brand new fitness routine.