Sometimes the best meals are the simplest ones. This wrap takes five minutes, uses ingredients you probably already have, and delivers a genuinely nourishing lunch - fibre, protein, healthy fats, and a good hit of vitamins, all in one.
This wrap is:
- High in fibre (supports digestion and gut health)
- A good source of plant-based protein from hummus
- Rich in healthy monounsaturated fats from avocado
- Packed with vitamins C and K from the vegetables
- Naturally vegan and dairy-free
Ingredients
(serves 1)
- 1 wholemeal tortilla wrap
- 2–3 tbsp hummus
- ½ carrot, grated
- ¼ cucumber, sliced into strips
- ½ red pepper, sliced
- A handful of spinach or mixed salad leaves
- ¼ avocado, sliced (optional)
Method
Step 1: Prep your veg
Grate the carrot, slice the cucumber and pepper, and have everything ready to layer.
Step 2: Spread and layer
Lay the wrap flat and spread hummus generously over the surface. Layer on the spinach first, then the carrot, cucumber, pepper, and avocado.
Step 3: Roll and serve
Roll tightly from one end, tucking in the sides as you go. Slice in half and serve fresh.
Swaps and substitutions
- No avocado: A drizzle of extra virgin olive oil or a spoonful of tahini adds similar healthy fats.
- Gluten-free: Swap for a gluten-free or corn tortilla.
- More protein: Add chickpeas, sliced tofu, or a boiled egg.
- Different veg: Grated beetroot, roasted peppers, or rocket all work well.
Pro tips
- Be generous with the hummus - it's the flavour base and holds everything together
- Roll it tight or it'll fall apart on the first bite
- Making ahead? Wrap tightly in foil and refrigerate - best eaten within a few hours before the veg softens
More about Julie
Balancing her time between private clients and NHS commitments, Julie offers support for those seeking evidence-based nutrition and lifestyle guidance for a wide range of chronic conditions, including weight management and gut health.