VEGGIE WRAP RECIPE
Veggie Wraps are a great option for a nutritious and filling meal on your Indian weight loss journey. They are low in calories, high in fiber, and packed with vitamins and minerals from the fresh vegetables.
INGREDIENTS
- Whole wheat or gluten-free wrap or tortilla
- Assorted vegetables (such as lettuce, spinach, cucumber, bell peppers, carrots, and tomatoes)
- Hummus or any other spread of your choice
- Optional fillings: Avocado slices, sprouts, grated cheese (for non-vegan option), or tofu/paneer (for added protein)
- Optional seasonings: Salt, pepper, or herbs/spices of your choice
INSTRUCTIONS
Prepare the vegetables by washing them thoroughly. Slice the lettuce, spinach, cucumber, bell peppers, carrots, and tomatoes into thin strips or bite-sized pieces.
Warm the wrap or tortilla slightly to make it more pliable, either in a microwave for a few seconds or on a stovetop in a dry pan for a minute on each side.
Spread a layer of hummus or your preferred spread over the entire surface of the wrap, leaving a small border around the edges.
Arrange the sliced vegetables and optional fillings in the center of the wrap, creating a line or a cluster.
Sprinkle salt, pepper, or any desired herbs/spices over the vegetables for added flavor.
Fold in the sides of the wrap and tightly roll it up from one end to the other, creating a wrap shape.
Cut the Veggie Wrap in half or into smaller sections, if desired, for easier handling.
Serve the Veggie Wrap immediately or wrap it in foil or parchment paper for later consumption.
TIPS
Choose whole wheat or gluten-free wraps: Opt for whole wheat or gluten-free wraps to increase the fiber content and choose a healthier carbohydrate option.
Load up on vegetables: Include a variety of colorful vegetables to maximize the nutritional value of your wrap. The more vegetables, the better!
Use hummus or other spreads: Hummus adds creaminess and flavor to the wrap, but you can also use other spreads like tzatziki, pesto, or mustard for added taste.
Add protein-rich fillings: Consider adding protein-rich fillings like avocado slices, sprouts, grated cheese (for non-vegan option), or tofu/paneer to make the wrap more satisfying and balanced.
Season to taste: Don’t be afraid to add seasonings like salt, pepper, or herbs/spices of your choice to enhance the flavor of the vegetables.
Portion control: Be mindful of the portion size of the wrap, especially if you are aiming for weight loss. Stick to one wrap per meal and pair it with a side of fresh salad or a bowl of soup for a well-rounded meal.
Make it ahead: If you want to enjoy the Veggie Wrap later, wrap it tightly in foil or parchment paper and refrigerate it. It can be a convenient option for on-the-go lunches or snacks.
Enjoy with a side: Pair your Veggie Wrap with a side of fresh salad, roasted vegetables, or a small serving of fruit for a complete and balanced meal.
NUTRITION VALUE
- Calories: Approximately 200-300 calories (depending on the wrap size and ingredients used)
- Protein: 5-10 grams
- Fat: 5-10 grams
- Carbohydrates: 30-40 grams
- Fiber: 5-8 grams
