Meatless, Bread-less Monday: Walnut Pesto Chard Wraps

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

I love making food alternatives that incorporate more vegetables in place of refined carbohydrates. It makes for a lighter meal that has plant compounds and extra antioxidants. Go ahead and add more nutrients to the next sandwich or wrap you make by using chard leaves instead of bread! You can also use this pesto filling with rice paper rolls or toasted seaweed nori sheets.

It’s always nice to use different ingredients in a basic pesto recipe to increase your nutrient profile and add variety to your diet. I used walnuts because they are high in omega-3 fatty acids, and contain fiber, calcium, magnesium, B6, B1 and folate. They have anti-cancer properties, improve weight control, support brain and heart heath. I’d say it’s a good idea to make this for dinner tonight!


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Wrap & Toppings:

  • 4 large chard (silverbeet) leaves
  • 1 avocado
  • 1/2 red bell pepper (capsicum), sliced
  • 1 carrot, grated
  • 1 large tomato, sliced
  • 1 scallion (spring onion), chop into 4 sections
  • 1 cucumber, sliced
  • 1/2 beet (beetroot), grated

Walnut Pesto:

  • 1 cup (1 large handful) firmly packed basil leaves
  • 1/2 cup (60 g) walnuts
  • 1/4 cup (125 ml) extra-virgin olive oil
  • 1-2 tbsp lemon juice
  • 1 garlic clove, crushed
  • sea salt and pepper, to taste


  1. Wash all produce well. Make sure the chard leaves are patted dry.
  2. Remove the stem and partway up the leaf to allow it to roll nicely.
  3. Combine pesto ingredients in a blender and blend until smooth.
  4. Lay the chard leaf down, with the inside of the leaf showing up, fill leaf with desired amount of pesto* (about 1 – 2 tablespoons), avocado, sliced red bell pepper, grated carrots, tomato, scallion, cucumber and beet.
  5. Fold the sides in and roll into a roll (much like a spring roll) and repeat with the remaining 3 leaves.
  6. Enjoy right away or store in the fridge for a few hours before serving.

*Note: You’ll likely have about 2 servings of leftover pesto to use for another recipe like our Zucchini Macadamia Pesto Roll Ups.


  • Chard – collard, lettuce leaves, cabbage
  • Red bell pepper – green, yellow or orange pepper
  • Carrot – butter pumpkin
  • Tomato – red cabbage, beet
  • Scallions – red onion
  • Cucumber – green pepper (capsicum)
  • Beet – carrot, red cabbage
  • Basil – arugula (rocket), coriander
  • Walnuts – pine nuts, almonds, macadamias, cashews
  • Olive oil – avocado oil, flaxseed or hemp seed oil

Prep time: 20 minutes

Cook time: 0 minutes

Total time: 20 minutes

Servings: 4

  • Nutrition per serving:
  • Calories210
  • Fat19g
  • Saturated Fat2.5g
  • Cholesterol0mg
  • Sodium120mg
  • Carbohydrates10g
  • Fiber5g
  • Sugars4g
  • Protein 4g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

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