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Home » Recipes » Lunch Recipes » Vegetable and Fruit Loaded Wraps

Last updated on June 15, 2018. Originally posted on June 21, 2011 By Maryea / 19 Comments

Vegetable and Fruit Loaded Wraps

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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.

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Vegetable and Fruit Loaded Wraps


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  • Author: Healthy Happy Mama
  • Total Time: 5 minutes
  • Yield: Makes 3-4 wraps, depending on how stuffed you like 'em 1x
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Description

A quick and easy lunch that’s full of nutrients


Ingredients

Scale
  • 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

  1. 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

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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?

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Comments

  1. Kris | iheartwellness.com says

    June 22, 2011 at 4:57 pm

    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

    Reply
    • Maryea says

      June 22, 2011 at 8:06 pm

      I’ve never tried a brown rice wrap. I’ll have to look for those!

      Reply
  2. Mariko says

    June 22, 2011 at 4:18 pm

    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.

    Reply
  3. Kristen @ Change of Pace says

    June 22, 2011 at 3:25 pm

    Love this! My favorite lunch is about the same as yours… Veggie sandwich. Tomato, onion, spinach, hummus and whatever else I’ve got!

    Reply
  4. Rawkinmom says

    June 22, 2011 at 3:23 pm

    these look delish!!! You can’t go wrong with fruit!!!!

    Reply
  5. Lindsay@LivingLindsay says

    June 22, 2011 at 3:15 pm

    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 🙂

    Reply
    • Maryea says

      June 22, 2011 at 3:17 pm

      I’m sure those cravings will come! 🙂

      Reply
  6. Tiff says

    June 22, 2011 at 12:05 pm

    That looks nutritious *and* yummy! I don’t have a fav lunch, but I’ve been loving quinoa veggie bowls lately.

    Reply
  7. Lydia says

    June 22, 2011 at 8:31 am

    Sounds delicious!!! I cannot wait to stock the fridge on Friday. Thanks for sharing:-)

    Reply
  8. Ann-Louise says

    June 22, 2011 at 3:39 am

    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…

    Reply
    • Maryea says

      June 22, 2011 at 3:17 pm

      Mmm I haven’t tried sweet potato hummus but it sounds delicious!

      Reply
  9. Jenn L @ Peas and Crayons says

    June 21, 2011 at 8:22 pm

    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!

    Reply
  10. Jillian says

    June 21, 2011 at 8:11 pm

    The best thing about this recipe is that I actually have ALL the ingredients on hand! That rarely happens. 🙂 Looks good for lunch tomorrow!

    Reply
    • Maryea says

      June 22, 2011 at 3:18 pm

      I hope you enjoy it! Bonus points if you get Addie to eat some. 🙂

      Reply
  11. Lisa says

    June 21, 2011 at 6:41 pm

    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.

    Reply
    • Maryea says

      June 22, 2011 at 3:18 pm

      It really is a perfect summer lunch.

      Reply
  12. Alex@Spoonful of Sugar Free says

    June 21, 2011 at 5:06 pm

    AH My gosh-I crave raw veggies and fruit, too. Totally a summer thing 😛

    Reply
  13. Helen says

    June 21, 2011 at 4:18 pm

    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!

    Reply
  14. Emily @ One Sweet Vegan says

    June 21, 2011 at 3:42 pm

    YUM! That looks delicious! Both times I was pregnant, I craved fresh fruit like craaaazy. I can’t wait to try this! 🙂

    Reply

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