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Perfect Veggie wrap recipes with sauce in 10 Minutes

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This veggie wrap recipe is packed with colorful vegetables with a crispy wrap, best for lunch, picnic or a light dinner.

veggie wraps recipe
veggie wraps recipe

Veggie Wraps can be a quick, healthy and satisfying meal that you can enjoy any time. Whether you’re on a gluten-free diet, prefer to be vegetarian or simply want some variation in your meal timings, this could be a perfect option for you. Veggie wraps are also great for school lunch boxes.

To make these amazing veggie wraps, you just need whole grain, or spinach tortillas, hummus, and your favorite veggies. I am using fresh mixed vegetables here including capsicum, cucumbers, carrots, lettuce and tomatoes. Baby spinach leaves are my favorite and I always like to include them in recipes.

Additionally, you can also add some crumbled feta cheese, red onion, and some fresh herbs to enhance the flavor of your veggie wraps. So, now is the time to make some healthy and delicious veggie wraps for your family and friends. let’s get started!

Why are veggie wraps good for you?

Here are many reasons that why you should make veggie wraps for you? or simply why are veggie wraps good for you? so answer is simple. Veggie wraps are full of fresh and seasoned vegetables, help you to stick on a healthy diet. Now here, diet is not just to leave everything and to stick on a strict meal plan, a healthy diet help you to choose, what is better and healthy for you with enjoying all your meals. so, we can say that:

✔️ Veggie wraps are healthy.

✔️ It is kids friendly.

✔️ Its beginners friendly.

✔️ Its easy to make and quick recipe

✔️ You can make it for your tea time or for lunch boxes

✔️ You can fill your wraps with seasoned and fresh vegetables, meat, or any filling of your choice.

veggie wrap sauce

veggie wraps goes perfect with our delicious veggie wrap sauce. its tangy and creamy flavor takes your veggie wraps from ordinary to extraordinary. So let’s explore how to make this simple yet delicious recipe for veggie wraps:

Veggie wrap recipe
Homemade Veggie Wrap Sauce

Ingredients for Veggie wrap sauce:

  • Greek Yogurt – 1/2 cup
  • lemon juice – 2 tablespoon
  • garlic clove, minced – 1
  • ground cumin – 1/2 teaspoon
  • salt and pepper to taste

Recipe for Veggie wrap sauce:

  • Start the recipe by preparing the sauce for veggie wraps.
  • Take a bowl and combine all ingredients of sauce like Greek yogurt, lemon juice, ground cumin, minced garlic, salt and pepper.
  • Mix everything well to create a flavorful and delicious sauce. set aside.

Ingredients for veggie wrap recipe

For wrap filling:

  • Large spinach or whole-grain tortillas – 4
  • Hummus – 1 cup
  • Mixed fresh vegetables, sliced thinly (e.g., cucumbers, capsicum, carrots, lettuce, and tomatoes) – 2 cups
  • Baby Spinach leaves – 1 cup
  • Red onion, sliced thinly (optional) – 1/2 cup
  • crumbled feta cheese (optional) 1/2 cup
  • fresh herbs (such as mint, basil, or cilantro), chopped – 1/4 cup
  • salt and pepper to taste

How to make veggie wraps with hummus recipe

  • Place your tortillas on a flat and clean surface. you can use your chopping board or a tray for this.
  • now spread a layer of hummus over each tortilla. but make sure, while spreading the hummus, leave a small border around the edges of tortillas.
  • its time to show your creativity. Arrange a mix of fresh veggies, you have set for the tortillas. add capsicum(bell peppers), cucumbers, carrots, lettuce, tomatoes, or top the tortillas with your favorite veggies. but make sure, don’t overload the tortillas with your first layer of veggies.
  • now top the veggies with a handful of baby spinach leaves and fresh herbs to add some flavor and freshness to the tortillas.
  • Now this is my favorite part, when I add an additional layer of red onion, of course thinly sliced and crumbles feta cheese to add some creaminess to my tortillas. however, this is completely optional and you can skip it at all.
  • season the veggie filling with salt and pepper. don’t try to make it more salty, a pinch of salt and pepper is enough for each.
  • now drizzle the prepared sauce over the veggies, making it more delicious and mouthwatering.
  • now carefully fold in the sides of each tortilla and then roll it up tightly from the bottom, it will create a neat wrap. although it is not so tough, but first time it may confuse you, so don’t worry, take a deep breadth, and just follow the instructions. You will do it.
  • once it’s done, serve the veggie wraps immediately, or if you have made the veggies for a picnic, or a lunch box, make sure to wrap them in parchment paper, or foil them carefully.
Veggie wrap recipe
Vegetable wraps with salami, cheese and fresh veggies

Pro Tips

Wrap: you can use different flavors of wrap like spinach, whole wheat or sun dried Tomato: Try using tortilla size about 10 to 12 in diameter. smaller tortillas will make it difficult to fill the veggies and wrap tightly.

Hummus: you can use homemade hummus, or store bought for this recipe, also try different flavors of hummus like roasted red pepper, cilantro jalapeno.

Veggies: Use seasoned and fresh veggies of your choice. you can add more chopped tomatoes, radish, corn, lettuce, cabbage, beets, red bell pepper, cooked zucchini, or any of your favorite one.

Protein: If you are looking for a boost of protein, you can add some nuts, cottage cheese, shredded chicken or a slice of turkey.

How many calories are in a homemade veggie wrap?

In veggie wraps, we are using fresh vegetables, which are healthy and low in calories. So it can be an ideal choice for people who are on a diet, or looking for an appetizer that is delicious, healthy, and low-calorie.

This recipe makes 4 servings, and the calories for each tortilla are detailed below:

  • Calories: 300-350 calories
  • Protein: 10-12 grams
  • Carbohydrates: 35-40 grams
  • Dietary Fiber: 6-8 grams
  • Sugars: 5-6 grams
  • Fat: 15-20 grams

How to store the leftovers?

You can store leftover veggie wraps by simply following some simple tips and tricks:

If you have leftover veggie wraps, be sure to store them in the refrigerator using an airtight container.

Use parchment paper or aluminum foil to carefully cover each veggie wrap. This will help maintain its freshness, and keep it from getting soggy.

To store leftover vegetable wraps, be sure to keep them separate from the veggie wrap sauce, or any sauce you’re using with the wraps.

Consider using the wraps within 1 to 2 days of being refrigerated, as it uses hummus sauce and fresh vegetables, so storing for a longer period of time may lose its freshness, causing the wraps to become soggy.

Try more delicious recipes from our foodie kitchen

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Perfect Veggie wrap recipes with sauce

Recipe by Zanib MughalCourse: AppetizersCuisine: Other world cuisineDifficulty: Easy
Servings

4

servings
Prep time

15

minutes
Calories

300

kcal

This veggie wrap recipe is packed with colorful vegetables with a crispy wrap, best for lunch, picnic or a light dinner.

Ingredients

  • Large spinach or whole-grain tortillas – 4

  • Hummus – 1 cup

  • Mixed fresh vegetables, sliced thinly (e.g., cucumbers, capsicum, carrots, lettuce, and tomatoes) – 2 cups

  • Baby Spinach leaves – 1 cup

  • Red onion, sliced thinly (optional) – 1/2 cup

  • crumbled feta cheese (optional) 1/2 cup

  • fresh herbs (such as mint, basil, or cilantro), chopped – 1/4 cup

  • salt and pepper to taste

Directions

  • Place your tortillas on a flat and clean surface. 
  • Spread a layer of hummus over each tortilla. but make sure, while spreading the hummus.
  • Arrange a mix of fresh veggies, you have set for the tortillas.
  • Now top the veggies with a handful of baby spinach leaves and fresh herbs.
  • Add an additional layer of red onion and crumbled feta cheese.
  • Season the veggie filling with salt and pepper. 
  • Drizzle the prepared sauce over the veggies
  • Now carefully fold in the sides of each tortilla and then roll it up tightly from the bottom, it will create a neat wrap.
  • serve the veggie wraps immediately with hummus sauce.

Recipe Video

Your queries got answered!

What does a veggie wrap contain?

a veggie wrap contains seasoned and fresh vegetables like tomatoes, carrots, capsicum, baby spinach, or you can add any of your favorite vegetables of your choice.

Does McDonalds have veggie wraps?

Yes, McDonald’s has introduced vegetarian rolls with delicious veggie dippers, crisp lettuce, tomatoes and red onions wrapped in a toasted, soft wrap, making it the best option for vegetarians.’

How many calories are in a homemade veggie wrap?

A homemade veggie wrap using fresh veggies, hummus sauce and the special veggie wrap sauce may contain 300 to 350 calories for each wrap. However, it can vary with the ingredients and quantity used in the recipe.

Do veggie wraps have carbs?

These veggie wraps have low carb ratio, just 35 to 40 grams per serving.

Why are veggie wraps good for you?

Veggie wraps are a good and healthy option, as they contain a nutritious, fiber-rich combination of vegetables and are wrapped in a whole grain or spinach tortilla, making them low in calories and low in carbs.

Can I eat wraps on a low carb diet?

Absolutely, if you are following a low carb diet, you can choose a low carb tortilla or lettuce wraps to make your veggie wraps low carb and more healthy.

Are wraps better than bread for carbs?

wraps can be a better option because wraps can have less carbs than traditional bread, but it also depends on the type and size of the wrap.

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