Skip to content

Beetroot, Pear and Walnut Wrap

Beetroot Rice Wrap

When I created this recipe, I did it entirely for my 14 year old who prefers to take her lunch to school since she recently proclaimed: ‘I’m vegan!’

So school lunches at school, are rarely ever vegan…..(as much as I’d like them to be!).  I wanted to create something different for her that was also very portable too.  She does a lot of quinoa salads which is fantastic, but I wanted to surprise her with something truly different.  Being her mom, I knew she liked beetroot, wild rice, avocado, sultanas, pear and walnuts and she also likes her veggie burritos – so that’s why I incorporated a whole wheat tortilla as well.

This recipe is a jam-packed wrap of nutrients, vitamins and minerals.  Score, score, score.

Beetroot Nutrition

Let’s zoom in on Beetroot for a sec…..

These ruby red beets can definitely help you maintain a healthy lifestyle.  Research has shown that beets can help reduce blood pressure because of a gas that beets produce called nitric oxide which helps to lower blood pressure.  Hurray!  But there’s more…..

Beets are superior in antioxidants…I mean, just look at the colour! Betacyanin, the lovely pigment that gives beetroot its colour, is THE antioxidant.  And remember, antioxidants can help reduce the bad cholesterol (LDL), which in turn protect are amazing artery walls!

More Benefits…

Pregnant or wanting to be?  Well, this beet is one of the best sources of folic acid.  And folic acid is essential to the development of the baby’s spinal cord especially during the first three months of pregnancy.

But not only are beets good for the developing baby, but they’re good for the parent-to-be as they contain iron, which is a fantastic fatigue fighter!

And for those of us worried about osteoporosis….well….beetroot contains the mineral silica which totally helps the body to utilise the calcium we consume.

Beetroot is low in calories and pretty much fat free.  Even though it has a Glycaemic Index of 64, it has an incredibly low Glycaemic Load of 2,9 which in layman’s terms means that it’s converted into sugars very slowly and in turn helps to keep our blood sugar levels at an even keel.

Beetroot, Pear and Walnut Wrap

And now to the creation which makes about 8 wonderful wraps.

For the Beetroot and Walnut paste:

  • 4 – 5 cooked beetroots, roughly chopped
  • 2 garlic cloves, crushed
  • Small handful of coriander
  • Small handful of parsley
  • 50g walnuts
  • 1 tsp. coconut oil
  • 2 tsp. apple cider vinegar
  • Himalayan pink salt, to taste
  • Also, you will need 8 whole wheat tortillas!


Literally throw everything into your blender or food processor to create your amazing paste. Transfer to a bowl for later.

Wild Rice Filling

For the Wild Rice Filling:

  • 200g wild rice
  • 1 tsp. caraway seeds
  • Finely grated zest and juice of 1 lime
  • 75g sultanas
  • 100g toasted, flaked almonds
  • 4 large romain lettuce leaves (torn in half)
  • 2 avocados
  • 3 small pears, grated
  • Himalayan pink salt, to taste


Bring approximately 500 ml of water to a boil and add in the wild rice, caraway seeds and salt.  Simmer for about 15-20 minutes until tender and all of the liquid is absorbed.  Allow to cool.

Once cooled, add the lime zest and juice, sultanas and almonds – stir in well to combine!

To Assemble:

Scoop 2 Tablespoons of the beetroot and walnut filling in the middle of each tortilla and cover with one of the torn romaine lettuce leaves.  On top of the lettuce leaf, place a couple of heaped spoonfuls of the wild rice filling.  Finish off with a couple slices of avocado and grated pear.

Fold the top and bottom edges over the filling and roll the entire tortilla from left to right to wrap it all up.  Yum, Yum, Yum – you are Done, Done, Done!


If you like this post then why not LIKE my Facebook page or check out some of my healthy online programmes HERE!

This Post Has 18 Comments

  1. 1) Your pictures are great. 2) Love the food combos. 3) Your info is so helpful. Thank you. And 4) Your. Nail. Polish. Is. Awesome!

  2. I’ m busy moving to a small town here in Sweden so I haven’t had time to try your fantastic recipies. Saving them and will in my knew home also renew my meals with your help.

  3. This looks so delicious! I love the addition of fruit – it’s now summer by us so I think I’ll make something similar this week to stave off the heat 😀

Leave a Reply

Your email address will not be published. Required fields are marked *

Back To Top