Soy-Free Healthy Whole Meal Wrap
Elevate your lunchtime routine with this Soy-Free Healthy Whole Meal Wrap—a vibrant, nutrition-packed creation that balances wholesome ingredients and bold flavors. Wrapped in hearty whole-grain tortillas, these wraps are filled with fluffy quinoa, protein-rich chickpeas, crisp vegetables like cucumber, carrot, and red bell pepper, creamy avocado slices, and fresh spinach. Drizzled with a tangy homemade tahini dressing infused with lemon juice, garlic, and olive oil, these wraps offer a deliciously satisfying option for those seeking a soy-free, plant-based meal. Ready in just 35 minutes, they’re perfect for a quick lunch, meal prep, or energizing on-the-go snack. Healthy, flavorful, and easy to make—this is a wrap you’ll crave again and again!
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Recipe Information
Ingredients
- 4 pieces Whole grain wrap
- 1 cup Quinoa
- 2 cups Water
- 1 can (15 oz) Chickpeas
- 1 medium Cucumber
- 1 medium Carrot
- 1 medium Red bell pepper
- 1 large Avocado
- 2 cups Spinach leaves
- 0.25 cup Tahini
- 2 tablespoons Lemon juice
- 1 clove Garlic
- 2 tablespoons Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and 2 cups of water. Bring to a boil over medium heat, then reduce to a simmer and cover. Cook for 15 minutes or until the water is absorbed and the quinoa is fluffy. Remove from heat and set aside to cool slightly.
Drain and rinse the chickpeas from the can. Set aside.
Peel the carrot and cut into thin strips. Slice the cucumber and red bell pepper into similar thin strips. Pit and slice the avocado.
To prepare the dressing: finely mince the garlic and combine in a small bowl with tahini, lemon juice, olive oil, salt, and black pepper. Stir until well combined and adjust seasoning to taste.
Warm the wraps in a dry skillet over medium heat for about 30 seconds on each side or until pliable.
To assemble, lay a wrap on a flat surface. Place a generous handful of spinach leaves in the center of the wrap. Top with a portion of cooled quinoa, chickpeas, vegetables, and avocado slices.
Drizzle a few tablespoons of the tahini dressing over the toppings.
Fold the sides of the wrap inward over the filling, then fold the bottom edge over the filling and roll firmly. Repeat with the remaining wraps.
Slice each wrap in half, if desired, and serve immediately.
Nutrition Facts
Calories |
3160 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 137.6 g | 176% | |
| Saturated Fat | 19.8 g | 99% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4180 mg | 182% | |
| Total Carbohydrate | 397.1 g | 144% | |
| Dietary Fiber | 75.3 g | 269% | |
| Total Sugars | 40.5 g | ||
| Protein | 107.1 g | 214% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 5274 mg | 406% | |
| Iron | 21457.9 mg | 119211% | |
| Potassium | 4244 mg | 90% | |
*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.
