Vegan Healthy Whole Meal Wrap
Looking for a quick, nutritious, and delicious plant-based meal? This Vegan Healthy Whole Meal Wrap delivers everything you need in a satisfying bite! Packed with protein-rich chickpeas, fresh and colorful veggies like red bell pepper, cucumber, and carrot, and creamy avocado, these wraps are as healthy as they are flavorful. The homemade tahini-lemon dressing adds a zesty, nutty finish that ties all the ingredients together beautifully. Wrapped in wholesome whole grain tortillas and loaded with leafy baby spinach and fresh parsley, this recipe is not only vegan but also brimming with vitamins, fiber, and vibrant textures. Ready in just 20 minutes and perfect for lunchboxes, quick dinners, or on-the-go snacks, these wraps are a must-try for anyone seeking a balanced, plant-powered meal.
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Recipe Information
Ingredients
- 4 pieces Whole grain tortillas
- 1 cup Chickpeas, canned and drained
- 1 medium Red bell pepper
- 1 medium Cucumber
- 1 medium Carrot
- 1 medium Avocado
- 2 cups Baby spinach
- 0.5 cup Fresh parsley
- 0.25 cup Tahini
- 2 tablespoons Lemon juice
- 1 small Garlic clove, minced
- 3 tablespoons Water
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Begin by preparing the vegetables. Dice the red bell pepper and cucumber into small pieces. Shred the carrot using a grater. Slice the avocado into thin strips and set all the vegetables aside.
In a bowl, mash the chickpeas slightly with a fork, leaving some whole for texture.
To make the dressing, combine tahini, lemon juice, minced garlic, water, salt, and black pepper in a small mixing bowl. Whisk until smooth and creamy. Adjust the consistency by adding more water if necessary.
Lay one whole grain tortilla flat on a clean surface. Spread about one tablespoon of tahini dressing over the tortilla, leaving a little space around the edges.
Arrange a handful of baby spinach leaves over half of the tortilla. Add a quarter of the mashed chickpeas, bell pepper, cucumber, carrot, and avocado slices. Sprinkle with some fresh parsley.
Fold the sides of the tortilla inward and then roll tightly from bottom to top to form a wrap.
Repeat the process with the remaining tortillas and ingredients.
Once all wraps are assembled, slice each wrap in half on a diagonal and serve immediately.
Enjoy your Vegan Healthy Whole Meal Wraps as a nutritious lunch or dinner.
Nutrition Facts
Calories |
1533 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.7 g | 98% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2594 mg | 113% | |
| Total Carbohydrate | 182.3 g | 66% | |
| Dietary Fiber | 49.2 g | 176% | |
| Total Sugars | 23.7 g | ||
| Protein | 51.7 g | 103% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 5079 mg | 391% | |
| Iron | 21443.5 mg | 119131% | |
| Potassium | 2985 mg | 64% | |
*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.
