This delicious and healthy veggie wrap is made with a special filling of lentils, edamame and sun-dried tomatoes wrapped in a high-protein tortilla along with creamy hummus and colourful vegetables. It’s satiating, full of nutrients and can be customised to suit your dietary needs.
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The Ultimate Veggie Wrap!
When it comes to veggie wrap recipes, I always look for those with an adequate amount of protein. As much as I love all the veggies, without the protein and some fat, a dish is simply not satiating enough and I would be hungry within an hour.
I wanted to develop the ultimate veggie wrap recipe that was healthy, high in protein and satiating, with lots of nutrient-dense ingredients, vegetarian-friendly and super yummy. Is that too much to ask?
This delicious wrap creation meets the criteria! It’s healthy and protein-packed featuring lentils, edamame, creamy hummus, high-protein/low-carb wraps, umami-rich sun-dried tomatoes, and lots of fresh vegetables like carrots, red peppers and lettuce.
It comes with a little meal prep hack to make this veggie wrap-making process quick and easy.
What’s Inside My Veggie Wrap
Let’s go through the main ingredients of this delicious, high-protein wrap.
Lentil Edamame Filling
The key star of this wrap is a high-protein mixture of brown lentils (you can use any colour) and edamame beans mixed with sun-dried tomatoes, spices and mayonnaise (can be vegan-friendly). You can make this filling ahead of time and store it in the fridge for up to 5 days. I like to use it in a wrap on the day as it can otherwise make the tortilla soggy.
Other Protein Sources
I like using a high-protein tortilla wrap to bulk up the protein amount. In Australia, we have a few options to choose from like Simon’s Pantry high-protein, low-carb wraps (not affiliate!) or another brand. You can use any wraps but do opt for high-protein options if you can.
Hummus is another great source of protein AND fat and fibre. Plus, it’s delicious and makes very wrap better. You can choose any type of hummus you like.
Cheese is optional but I love the flavour and it adds extra protein and fat, making this vegetarian wrap more satiating. If you’re vegan, feel free to use a plant-based cheese alternative or go without.
The Veggies
And of course, there are nutritious vegetables in this wrap! You can use whatever you have on hand. I like using veggies that are not too wet, basically. Shaved or grated carrot, sweet red peppers, lettuce, spinach, radish and so on. I do love tomatoes and cucumbers but I wouldn’t use them if I am making these wraps ahead of time as they might get a little soggy. If you’re eating them fresh, use as many water-rich vegetables as you like.
Gherkins or pickles are another great addition. They are optional but add a little tang and extra sweetness, which I like. You can also add some sauerkraut for extra probiotics.
How To Make This Veggie Wrap
Jump to the full recipe card below for more detailed instructions, ingredients list and nutrition info.
- Step 1. If using frozen edamame beans (in their pod or shelled), cook them in boiling water for 1 minute. Then, strain and cool in cold water for a few minutes. Once drained, remove the beans from the pods, you will need about 1/2 cup of those.
- Step 2. Prepare the main filling. Roughly chop the edamame beans into small pieces. Do the same with sun-dried tomatoes.
- Step 3. Combine drained lentils, chopped edamame and sun-dried tomatoes, tomato sauce (ketchup), mayonnaise, smoked paprika, salt and pepper in a bowl and mix well. Set aside. By the way, this mixture keeps in the fridge for a few days so you can make this ahead of time.
- Step 4. Slice and dice lettuce, carrots and red pepper strips, or any other vegetables you want to put inside.
- Step 5. Heat a frying pan over high heat. Toast the wraps for 1 minute on one side and 30 seconds on the other side. I find the texture of low-carb wraps improves significantly if you pan-fry them first.
- Step 4. Assemble the wraps: start with a layer of hummus. Follow with lettuce which will serve as a bed for our more moist filling. Spread a few tablespoons of lentils and edamame mixture. Top with veggies and cheese.
- Step 5. Wrap the wrap: Fold the bottom of the wrap halfway, then tuck in the sides and continue rolling the wrap to the top until it’s nice and tight. You can wrap it in some parchment paper or foil to keep everything together, especially if making this ahead of time or to go.
Recipe Tips & Variations
- Customise with whatever vegetables you have on hand or are in season. Remember, wet vegetables like cucumbers and tomatoes can make the wrap soggy if made ahead of time.
- Add avocado for extra healthy fats and creaminess! It doesn’t hold up as well as some other ingredients, so only use avocado if you’re going to be eating your wrap soon.
- Other options instead of hummus include ranch dressing, basil pesto or sun-dried tomato pesto, mustard and so on.
- Use a high-protein wrap to easily boost your protein intake!
- Alternative protein options: Well, I know that the main filling contains lentils and edamame beans, but you can adapt this recipe and make it without the legumes. Use grilled halloumi or another cheese or add plant-based sausage. If you do eat meat or fish, a small can of tuna or salmon or grilled chicken can be used. Hard-boiled eggs are another great protein option!
- Don’t overload the wraps! Once they break or burst, you really can’t do much about it and will have to eat it right then and there.
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Ingredients
For the main protein filling
- 1/2 cup edamame beans, cooked
- 1.5 cups brown lentils canned, drained and rinsed
- 3 tablespoons mayonnaise
- 1 tablespoon tomato sauce ketchup
- 1 teaspoon smoked paprika
- 1/3 cup sun-dried tomatoes about 4-6 whole tomatoes, chopped
- 1/2 tsp salt
- 1/4 tsp pepper
Other fillings
- 6 tablespoons hummus
- 1 carrot peeled into strips
- 1 medium red bell pepper sliced into strips
- 2 cups shredded lettuce of choice
- 115 grams Cheddar or Tasty cheese or plant-based alternative, sliced (4 oz.)
- 4 high-protein wraps e.g. Simon’s Pantry in Australia
Instructions
- Cook edamame. If using frozen edamame beans (in their pod or shelled), cook them in boiling water for 1 minute. Then, strain and cool in cold water for a few minutes. Once drained, remove the beans from the pods, you will need about 1/2 cup of those.
- Prepare the main filling. Roughly chop the edamame beans into small pieces. Do the same with sun-dried tomatoes.
- Combine drained lentils, chopped edamame and sun-dried tomatoes, tomato sauce (ketchup), mayonnaise, smoked paprika, salt and pepper in a bowl and mix well. Set aside. By the way, this mixture keeps in the fridge for a few days so you can make this ahead of time.
- Cut the veggies. Slice and dice lettuce, carrots and red pepper strips, or any other vegetables you want to put inside.
- Toast the wraps. Heat a frying pan over high heat. Toast the wraps for 1 minute on one side and 30 seconds on the other side. I find the texture of low-carb wraps improves significantly if you pan-fry them first.
- Assemble the wraps. Start with a layer of hummus. Follow with lettuce which will serve as a bed for our more moist filling. Spread a few tablespoons of lentils and edamame mixture. Top with veggies and cheese.
- Wrap the wraps. Fold the bottom of the wrap halfway, then tuck in the sides and continue rolling the wrap to the top until it's nice and tight. You can wrap it in some parchment paper or foil to keep everything together, especially if making this ahead of time or to go.
Notes
- Edamame beans: you can use edamame beans in their pods, which usually come semi-cooked and frozen; cook them in boiling water for 1 minute or so, then strain and cool them in cold water for a few minutes. Once drained, remove the beans from the pods, you will need about 1/2 cup of those.
- Sun-dried tomatoes: you can use whole or strips preserved in oil; I usually give them a quick rinse to remove the oil.
- Lentils: you can cook lentils yourself ahead of time or use canned brown lentils; make sure to give them a rinse.
- Flavours: mayonnaise can be regular or plant-based, smoked paprika is always awesome, tomato sauce adds sweetness and acidity, plus a little salt and pepper; you can also add chilli if you like.
Nutrition
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