Rainbow Hummus and Veggie Wrap
These Rainbow Hummus and Veggie Wraps are a vibrant and nutritious way to kick off the school year. Packed with colorful vegetables and creamy, flavorful hummus, they make a perfect lunch or snack for kids and adults alike. Easy to prepare and customizable, these wraps are a great way to encourage healthy eating in a fun and appealing way.
| Ingredients | Quantity |
|---|---|
| Whole wheat tortillas | 4 |
| Rainbow hummus | 1 cup |
| Red bell pepper | 1 |
| Carrot | 1 |
| Cucumber | 1 |
| Spinach leaves | 1 cup |
| Avocado | 1 |
| Feta cheese (optional) | ½ cup |
| Olive oil | 1 tablespoon |
| Lemon juice | 1 tablespoon |
Cooking Steps:
- Prepare the rainbow hummus by blending chickpeas, tahini, olive oil, lemon juice, and your choice of colorful veggies (like beet or spinach) until smooth and creamy.
- Slice the red bell pepper, carrot, and cucumber into thin strips.
- Lay a whole wheat tortilla flat on a clean surface and spread a generous layer of rainbow hummus over it.
- Arrange the sliced vegetables and spinach leaves over the hummus, adding avocado slices and feta cheese if desired.
- Wrap the tortilla tightly, folding in the sides, and slice into halves or quarters for easy eating. Enjoy!
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Mediterranean Chickpea Salad Wrap
Mediterranean Chickpea Salad Wraps are a fresh and flavorful way to enjoy a nutritious meal that is both filling and satisfying. The combination of protein-packed chickpeas, crisp vegetables, tangy feta, and zesty dressing wrapped in a whole wheat tortilla makes for a delicious lunch option suitable for both kids and adults. These wraps are not only easy to prepare but also customisable to suit your taste preferences.
| Ingredients | Quantity |
|---|---|
| Whole wheat tortillas | 4 |
| Canned chickpeas (rinsed and drained) | 1 can (15 oz) |
| Cherry tomatoes (halved) | 1 cup |
| Cucumber (diced) | 1 |
| Red onion (finely chopped) | ¼ cup |
| Kalamata olives (sliced) | ½ cup |
| Feta cheese (crumbled) | ½ cup |
| Fresh parsley (chopped) | ¼ cup |
| Olive oil | 2 tablespoons |
| Red wine vinegar | 1 tablespoon |
| Salt and pepper to taste | To taste |
Cooking Steps:
- In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, kalamata olives, feta cheese, and parsley.
- In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper to create the dressing. Pour it over the chickpea mixture and toss to combine.
- Lay a whole wheat tortilla flat and spoon the Mediterranean chickpea salad into the center.
- Wrap the tortilla tightly, folding in the sides, then slice in half or quarters for easy handling. Serve immediately or store in the fridge for later. Enjoy!
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Sweet Potato and Black Bean Wrap
Sweet Potato and Black Bean Wraps are a hearty and nutritious option perfect for lunch or a light dinner. Packed with protein-rich black beans and sweet potatoes, these wraps are not only filling but also bursting with flavor from spices and fresh ingredients. They can easily be customized to suit individual tastes, making them a versatile dish for the whole family.
| Ingredients | Quantity |
|---|---|
| Whole wheat tortillas | 4 |
| Sweet potatoes (peeled and diced) | 2 medium |
| Canned black beans (rinsed and drained) | 1 can (15 oz) |
| Bell pepper (sliced) | 1 |
| Red onion (sliced) | ¼ cup |
| Avocado (sliced) | 1 |
| Lime juice | 2 tablespoons |
| Olive oil | 2 tablespoons |
| Cumin | 1 teaspoon |
| Chili powder | 1 teaspoon |
| Salt and pepper to taste | To taste |
| Fresh cilantro (chopped) | ¼ cup |
Cooking Steps:
- Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, cumin, chili powder, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes until tender.
- In a large bowl, combine the roasted sweet potatoes, black beans, sliced bell pepper, red onion, lime juice, and cilantro. Mix well.
- Lay a whole wheat tortilla flat, spoon the sweet potato and black bean mixture into the center, and top with avocado slices.
- Wrap the tortilla tightly, folding in the sides, and slice in half or quarters for easy handling. Serve immediately or store in the fridge for later. Enjoy!
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Caprese Pesto Wrap
Caprese Pesto Wraps are a delightful and rejuvenating meal option, perfect for lunch or a light dinner. Combining the classic flavors of a Caprese salad—fresh tomatoes, mozzarella, and basil—with a vibrant pesto sauce, these wraps are not only easy to make but also packed with fresh ingredients. They offer a wonderful balance of creaminess, tanginess, and herbal notes, making it a flavorful vegetarian option.
| Ingredients | Quantity |
|---|---|
| Whole wheat tortillas | 4 |
| Fresh mozzarella cheese | 8 oz (sliced) |
| Tomatoes (sliced) | 2 medium |
| Fresh basil leaves | 1 cup |
| Pesto sauce | ½ cup |
| Olive oil | 1 tablespoon |
| Balsamic glaze (optional) | Drizzle to taste |
| Salt and pepper to taste | To taste |
Cooking Steps:
- Spread a layer of pesto sauce on each whole wheat tortilla.
- Layer sliced mozzarella cheese, tomatoes, and fresh basil leaves over the pesto.
- Drizzle with olive oil and balsamic glaze, if using, then sprinkle with salt and pepper to taste.
- Roll the tortilla tightly, folding in the sides, and slice in half for serving. Enjoy fresh or chill in the refrigerator for a later meal!
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Thai Peanut Veggie Wrap
Thai Peanut Veggie Wraps are a delicious and satisfying meal option, perfect for a quick lunch or dinner. These wraps are packed with fresh vegetables, crunchy peanuts, and a creamy Thai peanut sauce, bringing a delightful balance of flavors and textures. They are not only easy to assemble but also healthy and packed with nutrients, making it an excellent choice for any day of the week.
| Ingredients | Quantity |
|---|---|
| Whole wheat tortillas | 4 |
| Bell peppers (sliced) | 1 cup |
| Carrots (julienned) | 1 cup |
| Cucumber (sliced) | 1 cup |
| Red cabbage (shredded) | 1 cup |
| Fresh cilantro leaves | ½ cup |
| Thai peanut sauce | ¾ cup |
| Chopped peanuts | ½ cup |
| Lime (optional, for serving) | Wedges, as needed |
Cooking Steps:
- Lay out a whole wheat tortilla on a clean surface.
- Spread a generous amount of Thai peanut sauce across the tortillla.
- Add a layer of bell peppers, carrots, cucumber, red cabbage, and fresh cilantro evenly over the sauce.
- Sprinkle chopped peanuts on top for added crunch.
- Roll the tortilla tightly, folding in the sides, and slice in half for serving. Serve with lime wedges if desired. Enjoy fresh or wrap in plastic for on-the-go meals!
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Spinach and Feta Wrap
Spinach and Feta Wraps are a nutritious and flavorful option perfect for a light lunch or snack. Bursting with fresh spinach, creamy feta cheese, and zesty seasonings, these wraps are not only easy to prepare but also pack a punch of vitamins and minerals, making them a go-to choice for those busy school days.
| Ingredients | Quantity |
|---|---|
| Whole wheat tortillas | 4 |
| Fresh spinach | 2 cups |
| Feta cheese (crumbled) | 1 cup |
| Cherry tomatoes (halved) | 1 cup |
| Cucumber (sliced) | 1 cup |
| Red onion (thinly sliced) | ½ cup |
| Olive oil | 2 tablespoons |
| Lemon juice | 1 tablespoon |
| Salt and pepper | To taste |
Cooking Steps:
- Place a whole wheat tortilla on a clean surface.
- In a bowl, mix fresh spinach, crumbled feta, cherry tomatoes, cucumber, red onion, olive oil, lemon juice, salt, and pepper.
- Spread the spinach and feta mixture evenly over the tortilla.
- Roll the tortilla tightly, folding in the sides for a secure wrap.
- Slice in half and serve immediately, or wrap in plastic for a convenient on-the-go meal. Enjoy!
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Roasted Bell Pepper and Quinoa Wrap
Roasted Bell Pepper and Quinoa Wraps are colorful and healthy wraps that are packed with nutrients and flavor. These wraps feature roasted bell peppers combined with protein-rich quinoa, crunchy veggies, and a delightful dressing, making them a fulfilling meal option for any busy day. Perfect for school lunches or quick dinners, these wraps are not only nutritious but also visually appealing.
| Ingredients | Quantity |
|---|---|
| Whole wheat tortillas | 4 |
| Cooked quinoa | 1 cup |
| Roasted bell peppers | 1 cup (sliced) |
| Avocado (sliced) | 1 |
| Carrot (shredded) | 1 cup |
| Spinach or mixed greens | 2 cups |
| Olive oil | 2 tablespoons |
| Balsamic vinegar | 1 tablespoon |
| Salt and pepper | To taste |
Cooking Steps:
- In a bowl, combine cooked quinoa, roasted bell peppers, avocado, carrots, and spinach or mixed greens.
- Drizzle olive oil and balsamic vinegar over the mixture, then season with salt and pepper. Toss to combine.
- Place a whole wheat tortilla on a flat surface and spoon the quinoa mixture onto the center.
- Roll the tortilla tightly, folding in the sides for a secure wrap.
- Cut in half and enjoy immediately, or wrap in foil for a portable meal.
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Apple and Almond Butter Wrap
Apple and Almond Butter Wraps are a delicious and nutritious option for a quick snack or a satisfying school lunch. These wraps combine the natural sweetness of apples with creamy almond butter, all wrapped in a soft tortilla. They are not only full of flavor but also packed with healthy fats and fiber, making them an excellent choice for a balanced meal.
| Ingredients | Quantity |
|---|---|
| Whole wheat tortillas | 4 |
| Almond butter | 1/2 cup |
| Apples (cored and sliced) | 2 |
| Honey (optional) | 2 tablespoons |
| Cinnamon (optional) | 1 teaspoon |
| Chopped nuts (optional) | 1/4 cup |
Cooking Steps:
- Spread a generous layer of almond butter on each whole wheat tortilla.
- Arrange sliced apples on top of the almond butter.
- Drizzle honey over the apples and sprinkle with cinnamon and chopped nuts if desired.
- Roll the tortillas tightly, folding in the sides for a secure wrap.
- Cut in half and enjoy immediately, or store in an airtight container for later.
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Curried Spinach and Lentil Wrap
Curried Spinach and Lentil Wraps are a wholesome and flavorful option perfect for a satisfying lunch or snack. These wraps are filled with a delicious combination of seasoned lentils, vibrant spinach, and rich spices, all wrapped in a soft tortilla, making them not only nutrient-dense but also incredibly tasty.
| Ingredients | Quantity |
|---|---|
| Whole wheat tortillas | 4 |
| Cooked lentils | 1 cup |
| Fresh spinach | 2 cups |
| Curry powder | 1 tablespoon |
| Olive oil | 1 tablespoon |
| Cumin | 1 teaspoon |
| Salt | To taste |
| Black pepper | To taste |
| Greek yogurt (optional) | 1/2 cup |
| Lemon juice (optional) | 1 tablespoon |
Cooking Steps:
- In a skillet, heat olive oil over medium heat and add cooked lentils, spinach, curry powder, cumin, salt, and pepper. Sauté until spinach is wilted and everything is heated through.
- Remove from heat and add lemon juice for extra flavor.
- Spread a layer of Greek yogurt on each whole wheat tortilla (if desired).
- Spoon the lentil and spinach mixture onto each tortilla.
- Roll up tightly and slice in half to serve. Enjoy immediately or store in an airtight container for later.
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Zucchini Noodle and Avocado Wrap
Zucchini Noodle and Avocado Wraps are a revitalizing and vibrant option ideal for a quick, healthy lunch or snack. These wraps feature spiralized zucchini noodles combined with creamy avocado, fresh vegetables, and a zesty dressing, all wrapped in a soft tortilla for a satisfying bite that’s both low-carb and full of flavor.
| Ingredients | Quantity |
|---|---|
| Whole wheat tortillas | 4 |
| Zucchini (spiralized) | 2 medium |
| Ripe avocado | 1 |
| Cherry tomatoes (halved) | 1 cup |
| Red bell pepper (sliced) | 1 |
| Cucumber (sliced) | 1 |
| Fresh cilantro (chopped) | 1/4 cup |
| Lime juice | 2 tablespoons |
| Olive oil | 1 tablespoon |
| Salt | To taste |
| Black pepper | To taste |
Cooking Steps:
- In a large bowl, combine spiralized zucchini, halved cherry tomatoes, sliced red bell pepper, cucumber, and chopped cilantro.
- In a small bowl, whisk together lime juice, olive oil, salt, and black pepper to create the dressing.
- Pour the dressing over the vegetable mixture and toss to coat evenly.
- Slice the avocado and arrange it on each whole wheat tortilla.
- Spoon the zucchini noodle mixture over the avocado and roll the tortilla up tightly.
- Slice in half and serve immediately or store in an airtight container for later enjoyment.
Grilled Veggie and Goat Cheese Wrap
Grilled Veggie and Goat Cheese Wraps are a flavorful and satisfying option for lunch or a light dinner. These wraps feature a medley of perfectly grilled vegetables combined with creamy goat cheese, all wrapped in a whole wheat tortilla. They’re a delicious way to incorporate more veggies into your diet and enjoy a taste of the Mediterranean.
| Ingredients | Quantity |
|---|---|
| Whole wheat tortillas | 4 |
| Bell peppers (sliced) | 2 (any color) |
| Zucchini (sliced) | 1 medium |
| Eggplant (sliced) | 1 small |
| Red onion (sliced) | 1 medium |
| Olive oil | 2 tablespoons |
| Salt | To taste |
| Black pepper | To taste |
| Goat cheese (crumbled) | 4 ounces |
| Fresh basil (chopped) | 1/4 cup |
| Balsamic glaze (optional) | For drizzling |
Cooking Steps:
- Preheat the grill to medium-high heat.
- Toss the sliced bell peppers, zucchini, eggplant, and red onion with olive oil, salt, and black pepper.
- Grill the vegetables for about 5-7 minutes until tender and slightly charred.
- Remove the vegetables from the grill and let them cool slightly.
- Lay a whole wheat tortilla flat and layer with grilled vegetables, crumbled goat cheese, and chopped basil.
- Roll the tortilla tightly and slice it in half. Serve immediately or wrap in foil for later.
