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
Time needed: 25 minutes.
This veggie wrap is so quick to assemble. For more super laid back dishes, try these vegetarian recipes for beginners!)!
- Fry
Start off by dry frying the sunflower seeds in a pan. Then relax, because this is the most ‘cooking’ this easy recipe requires.
- Prepare
Prep the veg by cutting it into thin strips and grate the carrots.
- 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.
- 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.
- 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
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.
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.
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!
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!
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.
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
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!
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.
- 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
Nutrition
Please leave us a star rating on the recipe card if this delicious recipe has got you w-raptured!
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
Comments
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70 comments
This looks yummy! I bet it will make a great change of pace from the same sandwiches I always pack for lunch. So colorful!
Thank you Samar, we really hope you like the recipe!
Thanks for sharing. The wrap looks yum! I’m always for anything tangy and now that you have also shared the recipe, i cannot just miss out on trying it.
Thank you Vicky! This wrap is definitely worth a try! It is so easy and full of taste! 🙂
I am addicted to these wraps,went a little heavy handed with the mustard first time round but I could eat these all the time,make extra so I can take to work for lunch the following day
Haha thanks Kirsty! Glad to see I’m not the only one 😀
I love this recipe for a fast, easy and healthy lunch I can take to work. I have modified a little by adding a little shredded cabbage which gives it even more tanginess.
I always love to hear from people eating this wrap! It’s one of my all-time faves, too :). Thanks for writing!
Thanks Dude this tangy veggie wrap looks really delicious. I will try this now for my kids.
I hope they liked the wrap 😀
So glad I found this recipe! I’m the kind of person who will eat veggies, but I like them better fried or covered with cheese. My husband’s the kind of person who orders the side salad instead of fries with his meal. I’ve been making these wraps as lunches on weekdays and we both love them! I’m not a huge fan of raw onion, so I put less in my wrap. I’m really grateful to have found a quick and healthy lunch option that helps me get in some servings of vegetables and TASTES GOOD too! It’s a miracle!
Hahahaha yes I know what you mean. Cheese can make most things taste better . I’m glad you love this wrap as much as I do! It’s been one of my favourite recipes since I first tried it. Thanks for writing Lauren, keep enjoying!
This was SO good! I used the Spinach tortilla wraps, cream cheese instead of cottage cheese (it’s what I had on hand), and 1 tsp of wasabi paste, and yes, I am addicted! I’ve bookmarked it and will definitely make it again. Thank you for posting this!
Hooray! I’m really happy to hear that, Larissa. I loooove this recipe 😀
Hahaha now I know there’s at least one other person with the same addiction as me!