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Tangy Veggie Wrap (A Simple Protein Powered Lunch)

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Are you tired of cycling through the same old lunches every day? Spice things up with this tangy veggie wrap!

This veggie wrap is an easy lunch, elevated by its contrasting textures and flavours.

Two veggie wraps sit on the white plate | Hurry The Food Up

The sunflower seeds in this veggie wrap add an unexpectedly juicy and smoky flavour to the mix, while the carrots and bell peppers complement the flour tortillas with a snappy crunch.

Ingredients

Red bell pepper

Actually a fruit, not a vegetable, the red peppers in this tangy veggie wrap support your immune system with vitamin C and have an anti inflammatory effect.

Spinach

Spinach is available year round but is freshest in spring, while kale or rocket can work for those who prefer other types of leafy greens.

Sunflower Seeds

The sunflower seeds in this veggie wrap should be dry fried to enhance their mild, nutty flavour.

Carrot

The carrots add to the rainbow of colours in this tangy veggie wrap, and provide carotenoids, which our bodies convert to vitamin A.

Ginger

Ginger is responsible for the titular tang of this veggie wrap, and may help to aid digestion.

Health benefits

Here’s a quick macro overview of 1 serving:

kcal 378kcal
Carbs 42g
Fat 16g
Protein 21g

These healthy wraps are vegetarian and egg free (and we’ve got more healthy vegetarian wraps right here!). 

Although sometimes a controversial leafy green, spinach is not to be sniffed at as the food with the third highest vitamin K ratings in the world, providing a crucial role in both bone health and blood clotting.

Just one of these vegetarian wraps contains a whopping 15 grams of protein and 20% of your daily value of fibre. 

This humble wrap contains more than 100% of your recommended vitamin A and C intake, making these delicious veggie wraps the ultimate convenience food that doesn’t compromise on health! 

How to make the best tangy veggie wrap

Time needed: 25 minutes.

This veggie wrap is so quick to assemble. For more super laid back dishes, try these vegetarian recipes for beginners!)!

  1. Fry

    Start off by dry frying the sunflower seeds in a pan. Then relax, because this is the most ‘cooking’ this easy recipe requires.

  2. Prepare

    Prep the veg by cutting it into thin strips and grate the carrots.

  3. Mix

    Finally, peel the ginger, and mix with the cottage cheese, sour cream (or your vegan substitute), lemon zest and mustard to make a delicious tangy dressing.

  4. Lay

    Spread the dressing and lay the spinach over the wrap. Lay the vegetables along the center of the wrap and sprinkle the sunflower seeds on top.Tangy Veggie Wrap - For The Ultimate Picnic #vegetarian # wrap | hurrythefoodup.com

  5. Roll

    Season with sea salt and pepper to taste and roll the wraps as tightly as possible. Cut the wrap in half, enjoy and add this recipe to your weekly meal plans!

This veggie wrap is so quick to assemble, so start off by dry frying the sunflower seeds in a pan. Then relax, because this is the most ‘cooking’ this easy recipe requires (for more super laid back dishes, try these vegetarian recipes for beginners!)!

Prep the veg by cutting it into thin strips and grate the carrots.

Finally, peel the ginger, and mix with the cottage cheese, sour cream (or your vegan substitute), lemon zest and mustard to make a delicious tangy dressing.

Spread the dressing and lay the spinach over the wrap. Lay the vegetables along the center of the wrap and sprinkle the sunflower seeds on top.

Season with sea salt and pepper to taste and roll the wraps as tightly as possible. Cut the wrap in half, enjoy and add this recipe to your weekly meal plans!

Tangy veggie wrap FAQs

What can I put on a vegetable wrap?

Stick to fresh veggies, legumes like black beans for protein, and homemade dressings and sauces like this avocado hummus.

For more delicious recipes, try this paprika chickpea wrap and this protein packed vegan burrito.

Are veggie wraps good for weight loss?

Yes, veggie wraps can be one of the quickest healthy meals for losing weight (and a great cheap vegetarian meal!).

This veggie wrap contains 339kcal, sufficient for your lunch time calorie needs, and 15g of protein to help you feel full, maintain muscle and good for your health generally. 

For more nutritionally balanced weight loss meal, check out our meal plan.

Can I make them ahead?

Yes, these wraps can be made in advance and kept in the fridge overnight or during the day. This makes them perfect for lunch on the go, whether at work or school, or for dining al fresco!

How to store and re-heat?

These wraps can be stored in the fridge for a day or two to preserve the freshness of the veggies, but be careful not to leave them too long – nothing worse than a soggy wrap!

What to serve with tangy veggie wrap?

This tangy veggie wrap works well with dips such as this baba ganoush, or a side salad like this wedge salad with a creamy cashew dressing.

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Tangy veggie wrap variations and alternatives

We used lemon zest to add a citrus tang, but lemon juice works just as well if it’s all you have on hand. 

Cottage cheese and sour cream form the base of this veggie wrap’s delicious dressing, but if you’re making a vegan wrap, use creamy hummus or a vegan cream cheese instead. 

Adding bean sprouts is optional, but this is our favorite way to add an extra crunch to the fresh veggies in this wrap. 

Finally, the choice of wraps is yours: wraps with wholegrain wheat flour are healthiest and enhance the rich, natural flavors of the vegetables, but a tortilla wrap is the classic!

More wrap recipes

Check out these paprika chickpea wraps and these Korean lettuce wraps.

See the step-by-step instructions below for tangy veggie wraps in a flash!

Tangy Veggie Wrap
4.71 from 104 votes
Looking for a quick lunch that’s packed with colourful veg and plenty of flavour? This tangy veggie wrap has got it all!
Cuisine:Vegetarian
Diet: egg-free
Prep Time:25 minutes
Total Time:25 minutes
Servings:2 wraps
Calories:378kcal
YouTube video

Ingredients

  • 3 tbsp sunflower seeds
  • 1 tbsp pumpkin seeds
  • 2 small carrot (pre-grated or use a mini food processor to save time)
  • ¼ red bell pepper (your favourite colour)
  • 1 small red onion
  • 1 small handful spinach (or similar)
  • 1 thumb ginger, fresh (grated)
  • ½ cup low fat cottage cheese
  • 2 tbsp low fat Greek yogurt
  • 1 tsp lemon zest
  • 3 tsp mustard (or try wasabi paste, but less!)
  • 2 wraps (we like wholegrain)
  • Salt and pepper to taste

Optional

  • ½ cup bean sprouts (they’re really healthy! And they add a lovely crunch too)

Instructions

For the wrap:

  • Roast the sunflower seeds and pumpkin seeds in a pan without any oil/fat until golden brown.
    3 tbsp sunflower seeds, 1 tbsp pumpkin seeds
  • Peel and grate the carrots. Wash and dice the bell pepper (get rid of the seeds and white bits). The carrots are the biggest time-consumer here. To save time use pre-grated carrots or use a mini food processor to chop them up.
    2 small carrot, ¼ red bell pepper
  • Peel the onion and cut in thin rings. Wash and drain the spinach. Wash the bean sprouts with cold water and let them dry.
    1 small red onion, 1 small handful spinach, ½ cup bean sprouts

For the dressing:

  • Peel the ginger and grate it into a bowl. Add the cottage cheese, low fat Greek yogurt (or your vegan substitute), lemon zest and mustard and mix it well.
    1 thumb ginger, fresh, ½ cup low fat cottage cheese, 2 tbsp low fat Greek yogurt, 1 tsp lemon zest, 3 tsp mustard
  • Spread the dressing mixture onto the wraps, stopping about 1cm from the edge. Lay out the spinach leaves on top.
    2 wraps
  • Put the carrots, bell pepper, onions and bean sprouts in a wide line down the middle and sprinkle the roasted sunflower seeds on top.
    Tangy Veggie Wrap - For The Ultimate Picnic #vegetarian # wrap | hurrythefoodup.com
  • Season with a dash of salt and pepper and fold the wraps a little on both sides, then at the bottom and roll it as tightly as possible (without squishing the insides out!).
    Salt and pepper to taste
  • Cut the wraps into halves and serve. Enjoy!

NOTES

IF YOU LIKED THIS RECIPE: Try out one of our other recipes – if you have a lot of spinach leaves left our satisfying Baked Eggs in Spinach and Tomato are a great breakfast or our delicious Spinach Tomato Quesadillas should hit the spot. Who wants to waste good food after all?
Please note our nutritional info uses wholegrain wraps and low fat cottage cheese.
Make-ahead? If making more than a few hours ahead, store the wrap separate from the salad. Also can be wrapped in film or foil to keep it fresh for lunch.
Freezable? Yes, absolutely.

Nutrition

Nutrition Facts
Tangy Veggie Wrap
Amount per Serving
Calories
378
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
4
g
Cholesterol
 
3
mg
1
%
Sodium
 
658
mg
29
%
Potassium
 
613
mg
18
%
Carbohydrates
 
42
g
14
%
Fiber
 
9
g
38
%
Sugar
 
11
g
12
%
Protein
 
21
g
42
%
Vitamin A
 
10278
IU
206
%
Vitamin C
 
35
mg
42
%
Calcium
 
204
mg
20
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments

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Recipe Rating




70 comments
  1. 5 stars
    One of the best recipes I’ve tried from your site! Ingenious combination of tastes and a delicious and easy, yet tasty meal.

    1. Hi Evi, good to read from you! Thanks for taking the time to give us your props. Makes our days! 🙂

  2. Is the 339 calories per the whole wrap or just for half of the wrap?

    1. Hi Stephanie! In this case the 339 calories are for one whole wrap and its filling 🙂

  3. 5 stars
    I’ve made it 5 times since I first discovered the recipe, 5 days ago! Lol. No, it’s a really good wrap. I’m on a weight loss journey – I got the workouts down and was looking for something quick, nutritious and good to eat. I want to keep the nutrition part simple.
    I admit that I added a teaspoon of honey and for me it added a touch of sweetness to the tang of the ginger and lemon zest. Really good wrap. I think I’ll browse more of your recipes.

    1. What a wonderful review, Wy!! Really glad you found the wrap and it found you!

  4. 5 stars
    Absolutely delicious! I’ve had this recipe pinned for a while now and finally made it today for my husband and myself for a picnic lunch after a day of kayaking. I’ve already made one to take to lunch tomorrow for work. My new go-to favorite! YUMMMMM!

    1. Rachel, that is so good to hear!! Kayaking sounds great too, I hope you had a great time!! 🙂

  5. 5 stars
    This is the most flavourful wrap ever! The cottage sauce is simply delicious with the perfect tanginess .

    I omitted the seeds as I didn’t have any which I replaced with blanched broccoli and fresh tomatoes.

    For the dressing I doubled the cottage cheese.

    Thank you and congratulations on your recipe with comments from 2015 onward, this a gem <3

    1. Ahh thank you Nadie! I’m glad you love it as much as I do! Your add-ons sound great as well. A gem indeed, I’m happy you found it!