Soy-Free Avocado Veggie Wrap
Bright, fresh, and completely soy-free, this Avocado Veggie Wrap is the ultimate plant-based meal for busy days! Bursting with flavor and packed with nutrient-rich ingredients, this wrap combines creamy mashed avocado seasoned with zesty lemon, a hint of salt, and black pepper, layered over wholesome whole wheat tortillas. Crisp mixed salad greens, crunchy cucumbers, sweet grated carrot, vibrant red bell pepper, and a touch of red onion come together to create a colorful medley of textures and flavors. With just 15 minutes of prep time and zero cooking required, this recipe is perfect for a quick lunch, a light dinner, or an on-the-go snack. Serve fresh for maximum crunch or refrigerate for a make-ahead option—either way, this wrap is a deliciously satisfying choice for vegans, vegetarians, and anyone looking for a soy-free alternative!
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Recipe Information
Ingredients
- 4 pieces large whole wheat tortillas
- 2 pieces ripe avocados
- 1 piece lemon
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups mixed salad greens
- 1 medium, thinly sliced cucumber
- 1 large, grated carrot
- 1 medium, thinly sliced red bell pepper
- 0.5 medium, thinly sliced red onion
Instructions
Cut the avocados in half, remove the pit, and scoop the flesh into a bowl.
Mash the avocado with a fork until relatively smooth. It’s okay to leave some small chunks for texture.
Cut the lemon in half and squeeze the juice from both halves over the avocado. Stir to combine.
Season the avocado with salt and black pepper to taste, and gently mix again.
Lay out the whole wheat tortillas on a clean, flat surface.
Spread about 1/4 of the avocado mixture evenly over each tortilla.
Divide the mixed salad greens among the tortillas, spreading them over the avocado.
Top each wrap with an even amount of sliced cucumber, grated carrot, sliced red bell pepper, and sliced red onion.
Carefully roll up each tortilla tightly to enclose the filling and form a wrap.
Slice each wrap in half diagonally. Serve immediately or wrap tightly in foil and refrigerate until ready to serve.
Nutrition Facts
Calories |
1430 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.2 g | 84% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3087 mg | 134% | |
| Total Carbohydrate | 203.9 g | 74% | |
| Dietary Fiber | 45.7 g | 163% | |
| Total Sugars | 19.7 g | ||
| Protein | 35.7 g | 71% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 399 mg | 31% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 3113 mg | 66% | |
*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.
