Soy-Free Healthy Whole Meal Wrap

Elevate your lunch game with this Soy-Free Healthy Whole Meal Wrap, a nutrient-packed recipe that’s as satisfying as it is wholesome. Perfect for busy days or meal prep, these wraps combine fluffy quinoa, protein-rich chickpeas, and a rainbow of crisp veggies like cucumber, carrot, and red bell pepper for a delightful crunch. Creamy avocado adds richness, while a tangy homemade tahini dressing ties it all together with a burst of flavor. Wrapped in soft whole grain flatbreads and loaded with fresh spinach, this recipe is not only soy-free but also a fantastic source of fiber, vitamins, and plant-based protein. Quick to prepare in just 35 minutes, these wraps make a healthy, grab-and-go meal that’s perfect for work lunches, picnics, or light dinners.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Drain and rinse the chickpeas from the can. Set aside.

Step 3

Peel the carrot and cut into thin strips. Slice the cucumber and red bell pepper into similar thin strips. Pit and slice the avocado.

Step 4

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.

Step 5

Warm the wraps in a dry skillet over medium heat for about 30 seconds on each side or until pliable.

Step 6

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.

Step 7

Drizzle a few tablespoons of the tahini dressing over the toppings.

Step 8

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.

Step 9

Slice each wrap in half, if desired, and serve immediately.

Nutrition Facts

Serving size	(2134.6g)

Amount per serving	% Daily Value*
Calories	3160.2

Total Fat 137.6g	0%
Saturated Fat 19.8g	0%
Polyunsaturated Fat 6.4g
Cholesterol 0mg	0%
Sodium 4180.1mg	0%
Total Carbohydrate 397.1g	0%
Dietary Fiber 75.3g	0%
Total Sugars 40.5g
Protein 107.1g	0%

Vitamin D 0IU	0%
Calcium 5274.5mg	0%
Iron 21457.9mg	0%
Potassium 4244.4mg	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: 13.2%

Carbs: 48.8%