Description
These Healthy Lunch Wraps are a fresh, satisfying meal packed with vibrant flavors and wholesome ingredients. Featuring a tangy Dijon mustard and lemon vinaigrette dressing, the wraps combine mashed chickpeas, crunchy kale, Brussels sprouts, radicchio, ripe avocado, and optional Parmesan cheese, all wrapped in extra-large tortillas. Perfect for a nutritious and delicious lunch option.
Ingredients
Scale
Dressing
- ¾ cup extra-virgin olive oil
- ¼ cup white wine vinegar
- ¼ cup fresh lemon juice
- 3 tablespoons Dijon mustard
- 2 tablespoons honey
- 1 garlic clove
- ½ teaspoon sea salt
- ¼ cup grated Parmesan cheese (optional)
Wrap Fillings
- 2 cups cooked chickpeas (drained and rinsed)
- ¼ teaspoon sea salt
- Freshly ground black pepper to taste
- 3 curly kale leaves (stemmed and finely chopped)
- 6 Brussels sprouts (thinly sliced)
- ½ cup thinly sliced radicchio
- 1 ripe avocado (sliced)
- Grated Parmesan cheese (optional)
- 4 extra-large tortillas
Instructions
- Make the Dressing: In a blender, combine the extra-virgin olive oil, white wine vinegar, fresh lemon juice, Dijon mustard, honey, garlic clove, ½ teaspoon sea salt, and the grated Parmesan cheese if using. Blend the mixture until creamy and fully emulsified to create a flavorful vinaigrette.
- Prepare the Chickpea Mixture: In a small bowl, use a potato masher to mash the cooked chickpeas. Add ¼ cup of the prepared dressing, ¼ teaspoon sea salt, and several grinds of freshly ground black pepper. Mix well until combined but still slightly chunky for texture.
- Prepare the Salad Mixture: In a medium bowl, toss together the finely chopped kale, thinly sliced Brussels sprouts, and radicchio with ⅓ cup of the dressing. This adds a crisp, zesty component to the wrap fillings.
- Assemble the Wraps: Lay out the tortillas and evenly divide the chickpea mixture among them. Add the salad mixture and slices of ripe avocado on top. Sprinkle with grated Parmesan cheese if desired. Fold the left and right sides of each tortilla over the filling, then fold the bottom flap up and roll the wrap closed tightly.
- Serve: Wrap each assembled tortilla in foil and slice in half crosswise. Serve the wraps with the remaining dressing on the side for dipping, enhancing the flavorful experience.
Notes
- These sandwich wraps are a perfect healthy lunch option—fresh, satisfying, and packed with bold flavor from the zingy vinaigrette.
- For a vegan option, omit the Parmesan cheese or substitute it with a plant-based alternative.
- Use extra-large tortillas to ensure the wraps hold all fillings securely without tearing.
- Wraps can be prepared ahead of time and stored in the refrigerator, wrapped tightly in foil, for up to one day.
- Feel free to customize the veggies based on seasonal availability or personal preference.
Nutrition
- Serving Size: 1 wrap
- Calories: 420 kcal
- Sugar: 5 g
- Sodium: 450 mg
- Fat: 25 g
- Saturated Fat: 4 g
- Unsaturated Fat: 21 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 10 g
- Protein: 12 g
- Cholesterol: 8 mg
