Soy-Free Avocado Veggie Wrap

Fresh, vibrant, and completely soy-free, the Soy-Free Avocado Veggie Wrap is the perfect quick and healthy lunch or light dinner option. Packed with creamy mashed avocado seasoned with a splash of zesty lemon juice, salt, and pepper, these wraps are layered with crisp mixed greens, thinly sliced cucumber, crunchy grated carrot, sweet red bell pepper, and tangy red onion, all rolled into wholesome whole wheat tortillas. With just 15 minutes of prep time and no cooking required, this easy recipe is ideal for busy days or meal prepping. Whether served fresh or wrapped up for on-the-go enjoyment, these nutritious wraps deliver a rainbow of flavors and textures in every bite.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

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

Directions

Step 1

Cut the avocados in half, remove the pit, and scoop the flesh into a bowl.

Step 2

Mash the avocado with a fork until relatively smooth. It’s okay to leave some small chunks for texture.

Step 3

Cut the lemon in half and squeeze the juice from both halves over the avocado. Stir to combine.

Step 4

Season the avocado with salt and black pepper to taste, and gently mix again.

Step 5

Lay out the whole wheat tortillas on a clean, flat surface.

Step 6

Spread about 1/4 of the avocado mixture evenly over each tortilla.

Step 7

Divide the mixed salad greens among the tortillas, spreading them over the avocado.

Step 8

Top each wrap with an even amount of sliced cucumber, grated carrot, sliced red bell pepper, and sliced red onion.

Step 9

Carefully roll up each tortilla tightly to enclose the filling and form a wrap.

Step 10

Slice each wrap in half diagonally. Serve immediately or wrap tightly in foil and refrigerate until ready to serve.

Nutrition Facts

Serving size	(1172.2g)

Amount per serving	% Daily Value*
Calories	1429.8

Total Fat 65.2g	0%
Saturated Fat 10.7g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 3086.7mg	0%
Total Carbohydrate 203.9g	0%
Dietary Fiber 45.7g	0%
Total Sugars 19.7g
Protein 35.7g	0%

Vitamin D 0IU	0%
Calcium 399.0mg	0%
Iron 12.4mg	0%
Potassium 3113.0mg	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: 38.0%

Protein: 9.2%

Carbs: 52.8%