Light Veggie Wrap Recipe

So, I think I’ve discovered my latest favorite lunch idea. It’s meat free, and taste delicious. Even my husband thinks it’s filling!  I’ve also discovered a favorite new grocery item as well, which this veggie wrap uses. It’s really not a wrap, per se, but you can wrap it a bit. It uses a flat bread. The flat bread I use is the Flat Out whole grain flat bread one.  It’s only 100 calories and very tasty and filling.

It’s got lots of fiber too, which is why it is so filling. One word of caution though, because of it’s high fiber content, it also can get soggy if you make it in the morning and put any type of liquid or mayo or anything on it, so I’d assemble it right before you eat it to avoid this.

Here’s how I make my wrap.  Let me start with the ingredients – it may sound like a lot, but you can make this for several days in a row with these ingredients, with minimal work.

Ingredients list :

Tomatoes, 2

Cucumber, 1

1 T olive oil

Garlic or garlic powder

Red onion, to taste

Broccoli sprouts, organic preferably

Washed baby spinach leaves

Hummus of choice, I like to use sun dried tomato hummus personally

Ok, you’re all set.  Begin by dicing the tomatos, red onion and the cucumber up to make a sort of “salad”.  Add the olive oil and that garlic. You may also add a tad bit of parsley if you’d like and sea salt for flavor, or whatever seasonings you have to flavor it.  This is the bulk of your wrap.

Get the flat bread out, and spread it generously with hummus. Try to buy low calorie hummus by the way, some of them are loaded with unnecessary oils that add to the fat and calorie content.  I’ve found that buying store brand is usually the best.

Now, add a layer of baby spinach leaves. Then add your mixture of red onion, cuke and tomato, trying to get the liquid out before you add it to the wrap.  Add the broccoli sprouts as well, and be generous, they’re super healthy and low cal!  Wrap it all up like a burrito.  You may need to eat it with a fork if it’s coming out everywhere, as it does when I make it since I load it up with so many veggie.