This vibrant veggie wrap packs a powerful punch of nutrition with just 15 minutes of prep time. Loaded with fiber, vitamins, and plant-based protein, it’s the perfect choice for a quick lunch or light dinner.
At only 351 calories per serving, you’ll get an impressive 14g of protein and 12g of fiber, making it both satisfying and wholesome. Whether you’re meal prepping for the week or need a speedy, healthy option, this wrap delivers fresh flavors and essential nutrients in every bite.
Ingredients for Fresh Veggie Wrap
- Tortillas: 4 large whole wheat flour wraps, kept at room temperature for better rolling
- Hummus: 2/3 cup, regular or roasted red pepper variety for extra flavor
- Edamame: 1 cup, cooked and shelled for protein boost
- Greens: 2 cups baby spinach leaves, fresh and crisp
- Avocado: 1-2 pieces, thinly sliced for creamy texture
- Carrot: 1 large, freshly shredded for crunch
- Cucumber: 1 English variety, chopped into small pieces
- Seasonings: Fresh ground black pepper and light olive oil drizzle
Step-by-Step Instructions
- Prepare Base: Lay out your tortilla and spread a generous layer of hummus evenly across the surface
- Layer Vegetables: Start with spinach leaves, then add shelled edamame, sliced avocado, shredded carrots, and cucumber
- Season: Add a dash of fresh ground black pepper and a light drizzle of quality olive oil
- Wrap Time: Carefully roll the tortilla tightly, tucking in the sides as you go for a secure wrap
- Serve: Cut diagonally for an appealing presentation and enjoy your nutritious meal
Variations & Substitutions
This wrap is super flexible! Don’t have edamame? Try chickpeas or black beans instead. The tortilla can be swapped for a low-carb wrap, lettuce wrap, or even a collard green leaf.
If you’re not a fan of regular hummus, try different flavors like roasted garlic, beetroot, or black bean hummus. Make it gluten-free by using corn tortillas or grain-free wraps.
Make-Ahead Tips
Save time by prepping your veggies on the weekend! Shred carrots, chop cucumbers, and cook edamame in advance. Store them separately in airtight containers. For work lunches, pack the tortilla separately from the hummus and veggies to keep everything fresh. Add avocado just before eating to prevent browning.
Serving Suggestions
These wraps are perfect for lunch boxes! Cut them in half diagonally for easier eating. Serve with a side of cherry tomatoes, pickle spears, or your favorite chips. For a complete meal, add a light soup like tomato bisque or vegetable broth. Want extra protein? Include a hard-boiled egg on the side.
Quick Assembly Tips
Start with room temperature tortillas – they’re less likely to crack. Spread hummus evenly, leaving a small border around the edges. Layer ingredients in the middle third of the tortilla, then fold in the sides and roll from bottom to top. If your wrap feels loose, try using less filling or double up on tortillas.
Veggie Wrap
Equipment
- Cutting board and knife
Ingredients
For the Wrap
- 4 large whole wheat flour tortillas
- 2/3 cup hummus
- 1 cup edamame cooked and shelled
- 2 cups baby spinach leaves
- 1-2 avocados peeled, seed removed, thinly sliced
- 1 large carrot shredded
- 1 English cucumber chopped
- freshly ground black pepper to taste
- olive oil high quality, light drizzle
Instructions
- Spread hummus over tortilla.
- Add edamame, spinach, avocado, carrot, cucumber, and any other desired vegetables.
- Sprinkle with freshly ground black pepper, to taste.
- Drizzle with a tiny bit of olive oil. Roll up your wrap and enjoy!
Notes
**Other vegetable ideas: tomato, radish, corn, lettuce, cabbage, red bell pepper, zucchini, alfalfa sprouts etc.
