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Recipe Category / Snacks and Sandwiches

Mushroom tempura wrap

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Mushroom tempura wrap

Method

For the pickled mushrooms

  • Place a pot over high heat and add the sugar, the vinegar, the coriander, the chili flakes, salt, and let the mixture come to a boil.
  • Cut the mushrooms into large pieces, add them to the pot, and mix. Remove the pot from the heat and transfer the mixture to a bowl. Cover with plastic wrap and refrigerate for 6-8 hours. The plastic wrap should be touching the surface of the mixture so that the mushrooms will stay submerged.
  • If you want your mushrooms to be softer and not crunchy, then once you add the mushrooms to the pot, boil them for 2-3 minutes and follow the rest of the process.
  • Drain and set aside.

For the mushroom tempura

  • Place a frying pan with the seed oil over medium heat.
  • In a bowl add the flour, 40 g corn starch, salt, the club soda, and whisk well until there is a batter.
  • Sprinkle the rest of the corn starch over the mushrooms and mix. Add the mushrooms into the batter and fry them in batches, for 2-3 minutes, until they are crispy and golden.

To assemble

  • In a bowl add the cherry tomatoes cut in half, the spring onions finely chopped, the stems of the coriander finely chopped, and the soy sauce. Mix and set aside.
  • Spread the spinach tortillas on your working surface and divide the yogurt, the mushrooms, and the cherry tomato salsa among them, and then wrap.
  • Serve with the coriander leaves.
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Nutritional
Chart

Nutrition information per portion

537
Calories (kcal)
27 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

12.0
Total Fat (g)
17 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

4.4
Saturated Fat (g)
22 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

87.0
Total Carbs (g)
33 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

13.0
Sugars (g)
14 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

17.0
Protein (g)
34 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

6.6
Fibre (g)
26 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.8
Sodium (g)
30 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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