This lunch was a quick, grab-whatevers-in-the-fridge-and-throw-it-in-a-wrap kind of lunch. I wanted to share it with you, though, because it was even better than I expected. If you need some lunch inspiration, here it is.
I don’t know if it’s pregnancy or just plain summer, but I’ve been craving fresh, cold, raw fruits and vegetables. Luckily, my in-laws stocked their fridge with a ton of organic fruits and veggies this week so I had a great selection to pick from.
The mix was a perfect blend of textures, from creamy avocado to crisp apple. The salad mixture was simply dressed with a mixture of fresh lemon juice, olive oil, and salt. No more seasonings were needed.
I love salads and wraps because they are a perfect way to pack a lot of nutrients into one meal. This wrap is well-rounded with a great balance of protein, fat, and carbs. It was light, yet satisfying. I know I’ll be making this throughout the summer.
Vegetable and Fruit Loaded Wraps
- Total Time: 5 minutes
- Yield: Makes 3-4 wraps, depending on how stuffed you like 'em 1x
Description
A quick and easy lunch that’s full of nutrients
Ingredients
- 1/2 cup cooked cannellini beans (or any white bean)
- 1/4 cup red pepper, chopped
- 1/4 cup apple, diced (you can peel if you like, but I didn’t bother)
- 1 small carrot, sliced (no need to peel if it’s organic and you wash it)
- 1/4 cup cucumber, diced
- 1/2 of a large avocado, cut into small pieces
- 1 handful baby spinach, coarsely chopped
- 2 tablespoons fresh lemon juice
- 3 tablespoons extra virgin olive oil
- 1/4 teaspoon sea salt
- 1 tablespoon sesame seeds
- 3-4 whole grain wraps (optional)
Instructions
- In a small bowl, mix the beans, red pepper, apple, carrot, cucumber, avocado, and spinach. Add the lemon juice, EVOO, salt, and sesame seeds and gently mix until everything is evenly coated. Add to wraps or eat it as-is!
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: main meal
- Cuisine: American
Nutrition
- Serving Size: 1 of 4 wraps
- Calories: 212
- Sugar: 3g
- Sodium: 165.3mg
- Fat: 11.5g
- Carbohydrates: 20.75g
- Protein: 4.75g
In case you aren’t convinced that you should try these yet, let me help convince you by giving you a peek at the nutritional profile of this lovely salad mixture:
Cannellini Beans: Excellent source of fiber, protein, iron, magnesium, and folate
Red Peppers: Great source of fiber, vitamins A, C, K, E, and B6, folate, and potassium
Apple: Good source of fiber and vitamin C
Carrot: Rich source of carotenes and vitamins A, C, and K
Cucumber: A decent source of fiber and vitamin K
Avocado: Avocados provide 20 essential nutrients, including healthy fats, vitamins K, E, C, and B6, fiber, potassium, and magnesium
Spinach: Good source of vitamins A, C, and K, iron, calcium, manganese, and magnesium
Lemon Juice: A great source of vitamin C, lemons are also known for their healing properties
Extra Virgin Olive Oil: A valuable source of antioxidant and anti-inflammatory phytonutrients
Sesame Seeds: An excellent source of copper, manganese, calcium, iron, phosphorus, vitamin B1, zinc, and fiber
So what are you having for lunch tomorrow? If it’s a turkey and cheese sandwich, you definitely aren’t getting all these health-promoting nutrients. I’ll have to make sure my husband reads this post. 🙂
Question: What’s your favorite nutrient-packed lunch?
YUMM!!! I just had my brown rice wrap stuffed with avocado, steamed asparagus, kale and nutritional yeast for lunch! SOOOOO GOOOD! I agree wraps are easy and nutritious, plus they are filling, but not fattening!
xxoo
I’ve never tried a brown rice wrap. I’ll have to look for those!
I really love fruit in a salad like that. I also just craved fruits like crazy when I was pregnant last summer. I couldn’t get enough of them, and I had never been a fruit-person. I’m completely converted now, of course.
I just read through your stories and I am sorry that this happened to you! I think it’s a good sign when you have lots of pregnancy symptoms, though, because it means your hormones are high, right? That’s what everyone told me when I was nauseous for 5 months with Mozely. Bah.
Love this! My favorite lunch is about the same as yours… Veggie sandwich. Tomato, onion, spinach, hummus and whatever else I’ve got!
these look delish!!! You can’t go wrong with fruit!!!!
It’s good that you are craving healthy foods!! Better than wanting ice cream and chocolate all day long! 🙂
This looks absolutely delish, Maryea – something I would LOVE as a wrap or a salad. Plus, I always have those ingredients on hand which makes me love it even more. Haha 🙂
I’m sure those cravings will come! 🙂
That looks nutritious *and* yummy! I don’t have a fav lunch, but I’ve been loving quinoa veggie bowls lately.
Sounds delicious!!! I cannot wait to stock the fridge on Friday. Thanks for sharing:-)
This looks so fresh, crispy and tastey! I love your nutritional profile as well. When I need a quick lunch I usually toss a salad together, with some beans, quinoa, veggies, cottage cheese and a big slob of hummus. I absolutely love sweet potato hummus together with carrot and cucumber sticks. Mmmm…
Mmm I haven’t tried sweet potato hummus but it sounds delicious!
I hate 99% of the tortillas I’ve tried so pop this in a lettuce wrap and i’m good to go! =) you know i heart fruit and veg together!
The best thing about this recipe is that I actually have ALL the ingredients on hand! That rarely happens. 🙂 Looks good for lunch tomorrow!
I hope you enjoy it! Bonus points if you get Addie to eat some. 🙂
Oh my goodness, we have been obsessed with veggie wraps this summer at our house. We’ve been eating them like crazy! Can’t wait to give this one a try.
It really is a perfect summer lunch.
AH My gosh-I crave raw veggies and fruit, too. Totally a summer thing 😛
The wrap looks delish. I love salads as well. I like to add in fruits, veggies, and beans for a great all around nutrition packed meal!
YUM! That looks delicious! Both times I was pregnant, I craved fresh fruit like craaaazy. I can’t wait to try this! 🙂