Description
These Healthy Lunch Wraps combine a vibrant mix of fresh vegetables, creamy avocado, and protein-rich chickpeas, all tossed in a tangy homemade Dijon vinaigrette. Perfect for a quick, nourishing, and satisfying meal that bursts with bold flavors and textures.
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 Filling
- 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, for topping)
- 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 grated Parmesan cheese if using. Blend until creamy and emulsified, creating a flavorful vinaigrette.
- Prepare the chickpeas: In a small bowl, mash the cooked chickpeas using a potato masher. Add ¼ cup of the prepared dressing, ¼ teaspoon sea salt, and several grinds of freshly ground black pepper. Mix well to create a creamy chickpea spread.
- Toss the vegetables: In a medium bowl, combine the finely chopped kale, thinly sliced Brussels sprouts, and radicchio. Add ⅓ cup of the dressing and toss until the vegetables are evenly coated with the vinaigrette.
- Assemble the wraps: Lay out the tortillas and evenly divide the chickpea mixture among them. Add the tossed vegetable salad on top, then layer with sliced avocado and grated Parmesan cheese if desired.
- Fold and roll the wraps: Fold in the left and right sides of each tortilla over the filling. Then fold the bottom flap up and over the filling and continue rolling tightly to enclose all ingredients. Wrap each tightly in foil.
- Serve: Slice each wrap in half crosswise and serve with the remaining dressing on the side for dipping to add extra tang and flavor.
Notes
- These sandwich wraps are perfect for a healthy lunch—fresh, satisfying, and packed with bold flavor from the zingy Dijon vinaigrette.
- Using extra-large tortillas helps accommodate all the filling without tearing.
- The Parmesan cheese is optional but adds a nice salty richness if included.
- You can prepare the dressing and vegetables in advance to save time at lunch.
- For a vegan version, omit the Parmesan cheese and substitute honey with maple syrup.
Nutrition
- Serving Size: 1 wrap
- Calories: 420 kcal
- Sugar: 6 g
- Sodium: 420 mg
- Fat: 25 g
- Saturated Fat: 4 g
- Unsaturated Fat: 20 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 10 g
- Protein: 14 g
- Cholesterol: 8 mg
