Vegan Healthy Whole Meal Wrap

Elevate your plant-based meals with these vibrant and satisfying Vegan Healthy Whole Meal Wraps! Packed with hearty mashed chickpeas, crisp red bell peppers, refreshing cucumber, shredded carrots, creamy avocado, and a handful of nutrient-rich baby spinach, each wrap is a powerhouse of flavor and nutrition. The zesty tahini dressing, infused with garlic and lemon, ties everything together with a luscious, tangy finish. Wrapped in soft whole grain tortillas, these wraps are both wholesome and nourishing, making them perfect for a quick lunch, light dinner, or meal prep option. Ready in just 20 minutes and filled with vibrant, fresh ingredients, this recipe delivers a delicious way to enjoy a healthy, plant-based lifestyle.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

In a bowl, mash the chickpeas slightly with a fork, leaving some whole for texture.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

Fold the sides of the tortilla inward and then roll tightly from bottom to top to form a wrap.

Step 7

Repeat the process with the remaining tortillas and ingredients.

Step 8

Once all wraps are assembled, slice each wrap in half on a diagonal and serve immediately.

Step 9

Enjoy your Vegan Healthy Whole Meal Wraps as a nutritious lunch or dinner.

Nutrition Facts

Serving size	(1178.6g)

Amount per serving	% Daily Value*
Calories	1532.6

Total Fat 76.7g	0%
Saturated Fat 11.9g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 2593.6mg	0%
Total Carbohydrate 182.3g	0%
Dietary Fiber 49.2g	0%
Total Sugars 23.7g
Protein 51.7g	0%

Vitamin D 0IU	0%
Calcium 5079.2mg	0%
Iron 21443.5mg	0%
Potassium 2984.8mg	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: 42.4%

Protein: 12.7%

Carbs: 44.8%