Kale Wrap with Avocado Cream and Crispy Vegetables

If you are looking for a healthy, practical and visually beautiful recipe, this Kale Wrap with Avocado Cream and Crispy Vegetables it's perfect!

It replaces traditional wraps with cabbage leaves, offering a meal rich in fibers, vitamins and antioxidants.

Combining the freshness of avocado with the crunchiness of vegetables, this dish is an ideal option for those who want to innovate in the kitchen without sacrificing flavor.

Detailed Ingredients

For the wrap:

• 6 large kale leaves (well washed and without the central stem)
• Hot water (to blanch the leaves)

For the avocado cream:

• 1 ripe avocado
• Juice of 1 lemon
• 1 tablespoon olive oil
• Salt and black pepper to taste
• 1 pinch of smoked paprika

Crispy vegetable filling:

• 1 carrot, grated or cut into thin strips
• 1 small beetroot, grated or cut into thin strips
• 1/2 yellow pepper, thinly sliced
• 1/2 Japanese cucumber, thinly sliced (optional)
• 1 tablespoon black sesame seeds (to finish)

Detailed Preparation Method

Preparing the cabbage leaves:

1. In a large pot, heat water until boiling.
2. Dip the kale leaves in the water for 10 seconds and then immediately transfer them to a bowl of ice water. This will soften the leaves and make them vibrant.
3. Drain well and dry with paper towels.

Preparing the avocado cream:

1. In a bowl, mash the avocado with a fork until it forms a smooth cream.
2. Add the lemon juice, olive oil, salt, pepper and smoked paprika. Mix well.

Assembling the wrap:

1. Place a cabbage leaf on a flat surface.
2. Spread a generous layer of avocado cream in the center of the sheet.
3. Add a portion of each vegetable (carrot, beetroot, bell pepper and cucumber).
4. Carefully roll up the sheet, folding the sides so that the filling does not escape.
5. Repeat the process with the other sheets.

Finalization:

1. Sprinkle black sesame seeds over the wraps for a crunchy finishing touch.
2. Serve with lemon wedges for an extra touch of acidity.

Extra Information

Nutritional Value (per wrap):

• Calories: 120 kcal
• Proteins: 3 g
• Carbohydrates: 10 g
• Fats: 7g
• Fibers: 4 g

Side dishes:

• Yogurt and mint sauce or hummus to accompany.

Occasion:
Perfect as a post-workout snack, light starter or meal for hot days.

Estimated Cost:
Approximately R$ 15.00 for 6 wraps.

Preparation Time:

• Preparation: 20 minutes
• Total: 20 minutes

Difficulty Level:
Easy – ideal for kitchen beginners!

Useful Tips:

• Replace the avocado spread with hummus or vegan cream cheese for a different flavor.
• Add strips of grilled tofu to increase the protein of the plate.
• Freeze blanched kale leaves to speed up future preparations.

History

The idea for this wrap came to me during a lunch in the countryside, surrounded by nature and the desire to create something practical and nutritious that could be made with fresh ingredients from the garden. When I saw the vibrant kale leaves, I thought:

“Why not use them as a base, instead of bread?” The result was a dish that combines health, beauty and flavor in every bite.