Carrot and Spinach Crunch Lunch Wrap

Carrot and spinach crunch lunch wrap, it's a bit of a tongue twister isn't it?  A tongue twister but oh so tasty! In fact it's my husband's favourite lunchtime wrap.

He doesn't always love my experiments at lunch time. You can just tell. He'll eat the wrap or sandwich I've just set down before him, but when asked he'll shake his head from side to side and say well it's ok! That's means he really isn't keen at all, Thankfully that doesn't happen often and he loves this wrap.

I have to say I rather like it too. The flavours work so well together and I love the crunch from the nuts.

I really must try adding nuts to some other sandwiches and wraps, it works so well. Do you ever add nuts to your sandwich or wrap fillings? If you do leave me a comment and tell me what your crunch filling is.

also try - Vegetable Pinwheel Sandwiches for Kids

A simple lunch wrap

Yes, it's a simple wrap, but it's packed with flavour.

I spread good quality flour tortilla wraps (I like Mission Deli Wheat and White) with a thick layer of creamy hummus, topped it with a generous layer of fresh spinach, then I topped the spinach with grated carrots and chopped salted cashew nuts.

See I told you it was simple, but the flavours sing when they are eaten together.

You can use homemade hummus in this wrap if you have some in the fridge or if you have a few minutes to make some, if not shop bought hummus is great in this wrap.

Also, check out my guide to wraps 50 BEST Vegan Lunch Wraps & Easy FIlling Ideas.

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also try Leftover Bolognaise Quesadillas  or Vegan Greek Salad Lunch Wraps (from my lunch blog The Vegan Lunchbox)

                                                                            

Queen of Sandwiches

It's my new title. Some of my readers have started calling me that. I think that's because I've shared so many wraps and sandwiches with you recently. 

In April I shared a spicy bean lunch wrap which is a copycat recipe. It's a vegan version of a veggie wrap that Tesco sell. 

In March I shared a recipe for roasted vegetable and tofu sandwiches which were rather special and also some sensationally green edamame and pea falafel which are the perfect filling for wraps.

In February I made and shared beet salad lunch wraps, which you all loved and some vegan chilli mince dinner wraps that my family have been enjoying for years.

In January I made spiced tofu and mushroom tacos which were yummy and I think we can safely class as wraps. Oh and I also shared how to easily turn flour tortillas into fresh, crisp tacos, so do check that out if you don't make your own already.

In November I shared a tasty spiced chickpea and carrot sandwich filling which has been extremely popular.

So you can see how I gained the title Queen of Sandwiches. 

Nutrition and Calories

This wrap provides protein, iron, potassium and calcium. It's only 270 calories and 3.1g saturated fat. I had a look at the 8 wraps a leading supermarket sells to compare them to mine. Here's what I found out.

calories per wrap 

My wrap  - 270 calories

Supermarket wraps - between 382 to 476 calories

saturated fat per wrap 

My wrap - 3.1g
Supermarket wraps - between 4.4g to 7.5g

salt per wrap 

My wrap - 0.3g 

Supermarket wraps - between 1g to 2.3g 

Sugar per wrap

My wrap - 4.7g 

Supermarket wraps - between 6.4g to (a whopping) 16.1g.

Conclusion: 

It's healthier and over the course of a week much cheaper to make your own.

sandwich, wrap, summer, lunch, lunchbox, lunchtime, picnic, easy, quick

lunch, vegan, vegetarian, picnic

Mediterranean

Yield: 1 wrapAuthor: Jacqueline Meldrum

Carrot and Spinach Crunch Lunch Wrap

A delicious vegan lunhctime wrap full of colourful veggies and finished with the crunch that makes this wrap one of the best wraps around.

prep time: 5 minscook time: total time: 5 mins

ingredients

• 1 flour tortilla
• 2 heaped tbsp hummus
• a generous handful of fresh spinach
• 1 medium carrot
• 2 tbsp salted cashews

instructions

1. Peel your carrot, then grate coarsely.
2. Roughly chop the cashews.
3. Spread your tortilla with hummus, then lay the spinach across the middle of the wrap, top with the grated carrot and nuts.
4. To wrap your tortilla, fold in the sides, roll the top of the tortilla towards you wrapping it firmly around the filling, tucking in the edges as you go.
5. Cut your wrap in half and serve with a few crisps (chips) and some apple wedges, with some dressed salad or wrapped in foil if you are on the go.
6. Enjoy!

calories
270

fat (grams)
13.7

sat. fat (grams)
3.1

carbs (grams)
30.6

protein (grams)
8

sugar (grams)
4.7

Created using The Recipes Generator

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For more lunch inspiration follow my boards sandwiches - vegetarian and vegan recipes, lunch wraps (veggie & Vegan) and picnic recipes (vegetarian & vegan).

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If you liked this recipe, but want more lunchbox inspiration, check out my ultimate vegetarian and vegan sandwich guide.