I have to admit sometimes I feel lazy and don’t make my lunch in advance. Sometimes, I sleep in and barely have time to even brush my hair in the morning. On those days, I open the door of my refrigerator, stare at its contents for a few seconds, throw what I find on a whole grain tortilla, wrap it up and fly out of the door.
This is exactly how this veggie wrap was born.
I remember when I made it for the first time, I didn’t really expect it to be anything special. Then I took a bite at lunch and my taste buds were OH SO pleasantly surprised.
Now I make this veggie wrap regardless if I’m in a rush or not. It’s just that good.
I love how quickly you can assemble this lunch and how versatile it can be. I always start with 3 main ingredients:
I usually use a whole grain tortilla or a collard green leaf if I want to make a gluten-free wrap. When choosing the bread for your wrap or sandwich, try to go with a whole grain option. Whole grains are much healthier for us compared to refined grains because of the higher amounts of minerals, vitamins and other nutrients they contain.
Most of the bread made from refined white flour contains almost no natural minerals or vitamins. So you are simply consuming empty calories.
One might think that empty calories are good calories and that you won’t gain weight if you eat foods that contain them. Unfortunately, this could not be further from the truth. The term “empty calories” refers to calories that have very few nutrients and are not beneficial to our health. Overconsumption of empty calories leads to weight gain and increases the risk of developing type 2 diabetes and other diseases.
How can you identify foods that contain empty calories? Most of the time, these are highly processed foods that contain a lot of added fat and sugar. Chips, cakes, cookies, ice cream, soda, white bread, fries, energy drinks are all examples of empty-calorie foods.
I love hummus. I always try to make homemade hummus when I have the time. You can come up with so many different hummus recipes! Some of my favourites are roasted garlic hummus, spinach hummus, roasted red pepper hummus and asparagus hummus.
I promise I’ll share some of these recipes with you soon
Most of the time I use either spinach or kale.
Kale is my best friend. No. Kale is everyone’s best friend. Due to the high amount of nutrients it contains, kale is proudly called a SUPERFOOD. Check out my kale chips video where I talk in detail about health benefits of kale. And don’t forget to make some kale chips for your next snack. They are delish!
Now it’s time to put your imagination to work and create the most delicious wrap EVER! I personally really like to combine fresh and sautéed vegetables in my wrap. This makes the wrap more flavourful and gives it a crunchy texture.
Here are some other toppings to consider:
– sliced tomatoes
– alfalfa sprouts
– carrots sticks
– sundried tomatoes
– roasted beets
– sautéed asparagus
– red onion rings
– green olives
– roasted zucchinis
– roasted red pepper
– mozzarella cheese
– goat cheese
– leftover quinoa
Just imagine how many yummy variations you can come up with!
So next time you sleep in by accident, don’t leave your house without packing a lunch. Open your fridge and take a few seconds to picture a delicious wrap made from the ingredients that you see in front of you. And there you go! 3 minutes later you will have yourself a quick and healthy lunch
As a side, I’m bringing with me 2 vegan chocolate brownie bites that I made recently. They make the perfect snack with tea!
MAIN: Hummus Veggie Wrap
SIDES: Cherry Tomatoes, Blueberries, Grapes, 2 Vegan Brownie Bites
DRINK: Lemon Raspberry Water
- 1 whole grain tortilla
- 1 kale leaf, torn into small pieces
- 2 tbsp hummus
- 6-8 orange bell pepper strings
- ¼ cup sautéed mushroom and onions
- 2 artichoke hearts, sliced into small pieces
- 1 tbsp black olives
- 1 tbsp feta cheese
- Place tortilla on a cutting board.
- Spread hummus in a line in the middle of the tortilla, leaving 1 inch on both sides.
- Place kale on top of hummus. Follow with pepper, mushrooms, artichokes, olives and feta.
- Fold in the left and right sides of the tortilla so that they come close to meeting in the centre.
- Fold the edge closest to you up and over the mixture, tucking it into the wrap.
- Roll the wrap over. Your wrap should look like a tube at this point.
- Cut the wrap in the middle and place a toothpick through the center of each half to hold the wraps together.
Have a Fabulous Lunch!