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Veggie Wrap Recipe

Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Servings 4 wraps
Calories 450
A delicious and nutritious veggie wrap packed with colorful vegetables, lentils, edamame, and cheese, perfect for a quick lunch or snack.

Ingredients

Protein and legumes

  • 0.5 cup edamame (beans, cooked)
  • 1.5 cups brown lentils (canned, drained and rinsed)

Dairy and condiments

  • 3 tablespoons mayonnaise
  • 1 tablespoon tomato sauce (ketchup)
  • 4 oz Cheddar (or Tasty cheese or plant-based alternative, sliced) (110-115 grams)

Spices and flavorings

  • 1 teaspoon smoked paprika
  • ½ teaspoon salt
  • ¼ teaspoon pepper

Vegetables

  • 1 carrot carrot (peeled into strips)
  • 1 medium red bell pepper (sliced into strips)
  • 2 cups shredded lettuce of choice
  • 4 oz Cheddar (or Tasty cheese or plant-based alternative, sliced) (110-115 grams)

Wraps

  • 4 high-protein wraps high-protein wraps (e.g. Simon's Pantry in Australia)

Additional

  • 6 tablespoons hummus

Instructions 

  • Cook edamame in boiling water for 1 minute, then drain and cool. Remove beans from pods to get ½ cup.
  • Chop edamame and sun-dried tomatoes. Mix with lentils, ketchup, mayonnaise, paprika, salt, and pepper.
  • Slice vegetables and toast wraps in a hot pan for 1.5 minutes, flipping halfway.
  • Spread hummus on wraps, layer with lettuce, lentil mixture, veggies, and cheese. Roll tightly and wrap in parchment or foil.

Notes

You can prepare the filling ahead of time and assemble just before eating for best freshness.
Calories: 450kcal
Cost: $15
Course: Lunch
Cuisine: International
Keyword: Vegetables