Veggie and Rice Wrap

Nutriscore Rating: 77/100

Elevate your lunch game with these wholesome and vibrant Veggie and Rice Wraps! Packed with nutrient-dense ingredients like hearty brown rice, crisp red bell peppers, fresh cucumber, grated carrot, and a generous handful of baby spinach, these wraps are as nutritious as they are delicious. A creamy avocado spread enhanced with a hint of lemon juice adds a luscious layer of flavor, while a dollop of hummus ties everything together. Wrapped up in warm, soft whole wheat tortillas, these portable delights are perfect for a quick lunch, meal prep, or a healthy grab-and-go snack. Ready in just 20 minutes, this vegetarian and vegan-friendly recipe proves that eating healthy can be simple, satisfying, and absolutely delicious!

Recipe Information

• Prep Time: 15 min
• Cook Time: 5 min
• Total Time: 20 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

11 items

• 4 pieces Whole wheat tortillas
• 2 cups Cooked brown rice
• 1 medium Red bell pepper
• 1 small Cucumber
• 1 large Carrot
• 2 cups Baby spinach leaves
• 1 medium Avocado
• 0.5 cups Hummus
• 1 tablespoon Lemon juice
• 0.25 teaspoons Salt
• 0.25 teaspoons Ground black pepper

📝 Instructions

9 steps

1. Start by prepping the vegetables. Thinly slice the red bell pepper and cucumber into strips. Grate or julienne the carrot. Set the vegetables aside in separate bowls.

2. In a small bowl, mash the avocado with a fork until smooth. Stir in the lemon juice, salt, and black pepper to create a creamy spread.

3. Warm the tortillas in a dry skillet over medium heat for about 30 seconds on each side to make them pliable.

4. To assemble the wraps, lay a tortilla flat and spread 2 tablespoons of hummus over the surface.

5. Place ½ cup of cooked brown rice in the center of the tortilla, spreading it out slightly while leaving room at the edges for folding.

6. Arrange a small handful of baby spinach leaves over the rice. Add a few strips of red bell pepper, cucumber, and carrot on top.

7. Spread about 1 tablespoon of the mashed avocado mixture over the vegetables.

8. Fold in the sides of the tortilla and roll it tightly from the bottom to form a wrap. Repeat the process for the remaining tortillas.

9. Slice the wraps in half crosswise, if desired, and serve immediately. Alternatively, wrap them tightly in foil or parchment paper to take on the go.

Nutrition Facts

1 serving (307.7g)

Calories		427
% Daily Value*
Total Fat		14.5 g	19%
	Saturated Fat	2.2 g	11%
	Polyunsaturated Fat	0.3 g
Cholesterol		0 mg	0%
Sodium		783 mg	34%
Total Carbohydrate		64.3 g	23%
	Dietary Fiber	11.7 g	42%
	Total Sugars	4.6 g
Protein		12.0 g	24%
Vitamin D		0.0 mcg	0%
Calcium		91 mg	7%
Iron		4.0 mg	22%
Potassium		728 mg	15%

*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.

Source of Calories

Fat: 522 cal (29.9%%)

Protein: 190 cal (10.9%%)

Carbs: 1031 cal (59.1%%)