High Protein Fresh Vegetable Wrap

Elevate your lunch game with this High Protein Fresh Vegetable Wrap, a vibrant and wholesome meal packed with plant-based goodness. This easy-to-make wrap features crisp whole wheat tortillas brimming with nutrient-rich veggies like baby spinach, shredded carrots, and crunchy red bell peppers, paired with creamy avocado and tangy hummus. The star of the filling is a flavorful protein duo—golden-browned tofu cubes and spiced chickpeas, sautéed with soy sauce, cumin, and a hint of lemon for a zesty kick. Perfect for meal prep or a quick on-the-go meal, this wrap delivers a satisfying, high-protein punch while staying light and refreshing. Whether you're a busy professional or simply craving a healthy wrap, this recipe is your go-to for a delicious balance of flavor, texture, and nutrition!

Nutriscore Rating: 87/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

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

Directions

Step 1

Drain and rinse the chickpeas. Pat dry with a paper towel and set aside.

Step 2

Press the tofu to remove excess moisture, then cut into small cubes.

Step 3

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.

Step 4

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.

Step 5

Lay a tortilla flat on a clean surface and spread 2 tablespoons of hummus evenly over one side of the tortilla.

Step 6

Layer a handful of spinach leaves, a few slices of red bell pepper, and julienned cucumber on top of the hummus.

Step 7

Add a portion of the cooked tofu and chickpeas, some shredded carrot, and slices of avocado.

Step 8

Drizzle the vegetables with a few drops of lemon juice for added freshness.

Step 9

Carefully roll the tortilla, tucking in the sides as you go, to create a wrap.

Step 10

Repeat steps 5-9 with the remaining tortillas and filling ingredients.

Step 11

Serve immediately, or wrap tightly in foil or parchment paper and store in the refrigerator for up to 24 hours.

Nutrition Facts

Serving size	(1808.5g)

Amount per serving	% Daily Value*
Calories	2746.2

Total Fat 128.3g	0%
Saturated Fat 18.0g	0%
Polyunsaturated Fat 23.0g
Cholesterol 0mg	0%
Sodium 4841.3mg	0%
Total Carbohydrate 295.1g	0%
Dietary Fiber 82.5g	0%
Total Sugars 37.5g
Protein 119.9g	0%

Vitamin D 0IU	0%
Calcium 2337.2mg	0%
Iron 36.2mg	0%
Potassium 4794.0mg	0%

*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: 41.0%

Protein: 17.0%

Carbs: 41.9%