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Veggie Wrap Recipe

Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 4 wraps
Calories 450
A delicious and nutritious veggie wrap packed with colorful vegetables, protein-rich lentils and edamame, and flavorful seasonings. Perfect for a quick lunch or light dinner.

Ingredients

Protein

  • 0.5 cup edamame (beans, cooked) (shelled)
  • 1.5 cups brown lentils (canned, drained and rinsed)

Sauces & Seasonings

  • 3 tablespoons mayonnaise
  • 1 tablespoon tomato sauce (ketchup)
  • 1 teaspoon smoked paprika
  • 0.33 cup sun-dried tomatoes (chopped) (about 4-6 tomatoes)
  • 0.5 teaspoon salt
  • 0.25 teaspoon pepper

Vegetables

  • 1 carrot carrot (peeled into strips)
  • 1 medium red bell pepper (sliced into strips)
  • 2 cups shredded lettuce of choice

Dairy & Spreads

  • 4 oz Cheddar (or Tasty cheese or plant-based alternative, sliced) (110-115 grams)
  • 4 high-protein wraps wraps (e.g. Simon's Pantry in Australia)

Instructions 

  • Cook edamame in boiling water for 1 minute, then drain and cool. Remove beans from pods.
  • Chop edamame and sun-dried tomatoes. Mix with drained lentils, ketchup, mayonnaise, paprika, salt, and pepper.
  • Slice vegetables and toast wraps in a hot pan for 1.5 minutes per side.
  • Spread hummus on wraps, add lettuce, lentil mixture, veggies, and cheese. Roll tightly and wrap in parchment or foil.

Notes

You can prepare the lentil mixture ahead of time and assemble just before eating for best freshness.
Calories: 450kcal
Cost: $15
Course: Main Course
Cuisine: International
Keyword: Healthy, Vegetarian, Wrap