High Protein Fresh Vegetable Wrap
Elevate your lunch game with this wholesome and satisfying High Protein Fresh Vegetable Wrap! Packed with nutrient-dense ingredients like extra-firm tofu, chickpeas, baby spinach, and creamy avocado, this recipe strikes the perfect balance between flavor and nutrition. The hearty filling is seasoned with soy sauce and a hint of cumin, while a spread of hummus adds a creamy, tangy base to the whole wheat tortilla. Fresh veggies like red bell pepper, cucumber, and shredded carrot add crunch and vibrant color to every bite. Perfect for meal prep or an on-the-go meal, these protein-packed wraps are ready in just 30 minutes and can be stored for up to 24 hours for ultimate convenience. Whether you're looking for a healthy lunch idea or a plant-based protein boost, these wraps are a must-try!
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Recipe Information
Ingredients
- 4 pieces whole wheat tortillas
- 1 as needed cooking spray
- 250 grams extra-firm tofu
- 1 can (400g) chickpeas
- 1 medium, sliced red bell pepper
- 1 medium, julienned cucumber
- 2 cups baby spinach
- 1 large, shredded carrot
- 1 large, sliced avocado
- 1 cup hummus
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon cumin powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
Instructions
Drain and rinse the chickpeas. Pat dry with a paper towel and set aside.
Press the tofu to remove excess moisture, then cut into small cubes.
Heat olive oil in a non-stick skillet over medium heat. Add tofu cubes and cook until golden brown on all sides, approximately 7 minutes.
Add the drained chickpeas to the skillet with the tofu. Season with soy sauce, cumin powder, salt, and black pepper. Stir well and cook for another 3 minutes. Remove from heat and set aside.
Lay a tortilla flat on a clean surface and spread 2 tablespoons of hummus evenly over one side of the tortilla.
Layer a handful of spinach leaves, a few slices of red bell pepper, and julienned cucumber on top of the hummus.
Add a portion of the cooked tofu and chickpeas, some shredded carrot, and slices of avocado.
Drizzle the vegetables with a few drops of lemon juice for added freshness.
Carefully roll the tortilla, tucking in the sides as you go, to create a wrap.
Repeat steps 5-9 with the remaining tortillas and filling ingredients.
Serve immediately, or wrap tightly in foil or parchment paper and store in the refrigerator for up to 24 hours.
Nutrition Facts
Calories |
2746 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 128.3 g | 164% | |
| Saturated Fat | 18.0 g | 90% | |
| Polyunsaturated Fat | 23.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4841 mg | 210% | |
| Total Carbohydrate | 295.1 g | 107% | |
| Dietary Fiber | 82.5 g | 295% | |
| Total Sugars | 37.5 g | ||
| Protein | 119.9 g | 240% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2337 mg | 180% | |
| Iron | 36.2 mg | 201% | |
| Potassium | 4794 mg | 102% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
