Tangy Veggie Wrap (A Simple Protein Powered Lunch)

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.

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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:

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

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

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

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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!

Cook ModePrevent your screen from going dark

Cuisine:Vegetarian

Diet: egg-free

Prep Time:25 minutes minutes

Total Time:25 minutes minutes

Servings:2 wraps

Calories:378kcal

Author: HurryTheFoodUp

Equipment

• Food processor
• Pan
• Knife
• Cutting board
• Grater
• Peeler

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)

US CustomaryMetric

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.
  
• 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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