Healthy Recipes: Roast Beef Pumpkin & Capsicum On 7 Seeds and Grain Roll
This 7 Seeds and Grain Roll with roast beef and vegies is high in nutrients including vitamin A, vitamin B1, vitamin C and folic acid. With a delicious yet subtle flavour, the whole family are sure find this recipe appealing. Just one of the many healthy recipes you will find here, this roll is great for lunch or for a healthy snack.
- 1 80g 7 Seeds and Grain Roll
- 20g sliced roast beef
- 60g sliced pumpkin
- 60g sliced capsicum
- 10g snow pea sprouts
- 5g whole grain mustard
- 20g hummus
- Lightly roast the pumpkin and capsicum at 180°C on a baking paper lined tray for 15-20 minutes,
- Slice the roll horizontally and spread hummus onto bottom half of roll,
- Layer the roasted pumpkin, capsicum, roast beef and snow pea sprouts,
- Spread whole grain mustard onto the inside of the top part of the roll and place on top of the snow pea sprouts.
While it is full of many vitamins and minerals, the roll is the ingredient that is highest in calories, fat and carbohydrates.
For a lower fat, lower carbohydrate version of this recipe try swapping the 7 seeds and grain roll for a tortilla wrap instead.
The cooking time can be eliminated by using pre-roasted pumpkin and capsicum, which will also improve the clean up time considerably.[panel title=”Nutritional Benefit” style=”green”] Energy: 1585 kJ / 378 Cal (18% RDI),
Protein: 17.0 g (26%-38% RDI),
Total Fats: 12.77 g (18% RDI) — Saturated Fats: 2.28 g (10% RDI),
Carbohydrates 40.96 g (13%-18% RDI) — Sugars: 7.14 g (8% RDI),
Sodium: 464.40 mg (20%-50% RDI)
Note: The approximate recommended dietary intake (RDI) is based on the daily energy intake for the average adult diet of 8700kJ.
Your individual dietary requirements may be higher or lower depending on your age, sex, height, weight and daily physical activity levels.
The cooking time can be eliminated by using pre-roasted pumpkin and capsicum, which will also improve the clean up time considerably.
Level of Difficulty