Rainbow Wrap Recipe

Rainbow Wrap Recipe

This recipe for a rainbow wrap is a super quick 5-10 mins meal! The best part is that you can prep the ingredients in advance and that way you are ready to assemble the wrap in less than 5 minutes when you are ready to enjoy.

This Rainbow Wrap recipe is not only super simple to make, but it is packed with nutrients and deliciously healthy ingredients. This simple wrap is extra colourful, using the colours of the rainbow to make it not only visually appealing but also super crunchy, nutritious and delicious.

Recipe for Rainbow Wrap

Recipe for Rainbow Wrap

This rainbow wrap recipe is one of my favourite lunches to make!

If you’re looking for a vibrant and delicious meal that’s not only visually appealing but also packed with nutrients, look no further than our Rainbow Wrap with a yummy bean filling. This delightful vegetable wrap combines the wholesome goodness of assorted veggies with a satisfying and creamy bean filling.

This recipe is fantastic as you can prep the ingredients easily in advance and store in the fridge for whenever you are ready to put together the wrap. The ingredients preparation should take only about 5 minutes and putting together the wrap will surely take less than 5 minutes too!

You can enjoy this as a wrap or cut them into bite-sized pinwheels that are not only easy to eat but super fun.

Cheap Lazy Vegan Rainbow Wrap

Ingredients

  • Large Wrap / Tortilla
  • Hummus
  • Lettuce
  • Carrot
  • Cucumber
  • Peppers
  • Red Cabbage
  • Alfalfa sprouts (optional)
  • White Beans / Chickpeas
  • Red Onion
  • Vegan Mayo
  • Dijon Mustard
  • Relish
  • Garlic powder
  • Onion powder
  • Turmeric (optional)

This recipe is vegan, vegetarian, soy-free and nut-free.

To make the recipe gluten-free, simply swap wrap with a gluten-free tortilla.


Rainbow Wrap

How To Make Rainbow Wrap (Vegan)

1. Start by prepareing the flavorful Bean Filling. Drain and rinse the canned white beans or chickpeas thoroughly. Place them in a bowl and mash them with a fork, until mostly mashed with a few chunks.

2. Next, Add the finely chopped red onion, vegan mayo, Dijon mustard, relish, garlic powder, onion powder, turmeric (if using), and salt. Mix until well-combined.

3. Taste and adjust seasonings according to your preference. Set aside the bean filling while you assemble the rest of the wrap.

4. Then, assemble your rainbow wrap! Lay out a large tortilla on a clean and flat surface.

5. Spread a generous 2 tablespoons of hummus evenly over the tortilla, leaving about an inch of space from the edges.

6. Arrange 3-4 lettuce leaves in a row along the center of the tortilla, creating a base for the rest of the ingredients.

7. Layer the grated carrot, julienned cucumber, thinly sliced yellow and red bell pepper, grated red cabbage and alfalfa sprouts on top of the lettuce. If it feels like the wrap will be overfilled, feel free to take out some of the vegetables.

8. Carefully spoon a portion of the prepared bean filling onto the veggies, spreading it gently to cover the surface.

9. Begin wrapping the tortilla by folding in the sides over the filling. Holding the sides in place, start rolling the tortilla away from you, enclosing the filling tightly as you go.

10. Once rolled, you can enjoy right away or toast slightly with a sandwich press or on a pan. Cut it up into bite sized rounds or enjoy as a wrap.

Rainbow Wrap

Rainbow Wrap

This rainbow wrap recipe takes about 5-10 mins to make with a bean filling, colourful vegetables in a wrap!
5 from 3 votes
Print Pin Rate
Course: Main Course
Cuisine: Vegan
Keyword: rainbow, vegetables, wrap
Prep Time: 8 minutes
Total Time: 8 minutes
Servings: 4
Calories: 231kcal

Equipment

  • Mixing Bowl
  • Knife & Cutting Board

Ingredients

  • 4 Tortilla Wrap large
  • 8 tbsp Hummus (2 tbsp per wrap)
  • 12 Lettuce Leaves (around 3 per wrap)
  • 1 cup Carrot, grated or julienned (around 1/4 cup per wrap)
  • 1 cup Cucumber (julienned) (around 1/4 cup per wrap)
  • 1 Yellow Bell Pepper, sliced thinly (around 1/4 per wrap)
  • 1 Red Bell Pepper, sliced thinly (around 1/4 per wrap)
  • 1 cup Red Cabbage, shredded (around 1/4 cup per wrap)
  • 1 cup Alfalfa sprouts, optional (around 1/4 cup per wrap)

White Bean Filling

  • 1 can White Beans or chickpeas drained & rinsed
  • 1/4 Red Onion finely diced
  • 2 tbsp vegan mayo
  • 1 tbsp Dijon Mustard
  • 1 tbsp Relish
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1/2 tsp Turmeric optional
  • 1/8 tsp Salt

Instructions

  • Step 1: Prepare the Flavorful Bean Filling. Drain and rinse the canned white beans or chickpeas thoroughly. Place them in a bowl and mash them with a fork, until mostly mashed with a few chunks.
  • Add the finely chopped red onion, vegan mayo, Dijon mustard, relish, garlic powder, onion powder, turmeric (if using), and salt. Mix until well-combined.
  • Taste and adjust seasonings according to your preference. Set aside the bean filling while you assemble the rest of the wrap.
  • Step 2: Assemble the Rainbow Wrap & Enjoy – Lay out a large tortilla on a clean and flat surface.
  • Spread a generous 2 tablespoons of hummus evenly over the tortilla, leaving about an inch of space from the edges.
  • Arrange 3-4 lettuce leaves in a row along the center of the tortilla, creating a base for the rest of the ingredients.
  • Layer the grated carrot, julienned cucumber, thinly sliced yellow and red bell pepper, grated red cabbage and alfalfa sprouts on top of the lettuce. If it feels like the wrap will be overfilled, feel free to take out some of the vegetables.
  • Carefully spoon a portion of the prepared bean filling onto the veggies, spreading it gently to cover the surface.
  • Begin wrapping the tortilla by folding in the sides over the filling.
  • Holding the sides in place, start rolling the tortilla away from you, enclosing the filling tightly as you go.
  • Once rolled, you can enjoy right away or toast slightly with a sandwich press or on a pan. Cut it up into bite sized rounds or enjoy as a wrap.

Nutrition

Calories: 231kcal | Carbohydrates: 34g | Protein: 10g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 329mg | Potassium: 680mg | Fiber: 7g | Sugar: 2g | Vitamin A: 3223IU | Vitamin C: 24mg | Calcium: 118mg | Iron: 4mg

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3 thoughts on “Rainbow Wrap Recipe”

  1. 5 stars
    This recipe looks super incredible. The freshness of those veggies are singing to me. The presentation is awesome as well. I will have to try this sometime and I like the fact that it has a satisfying bean sauce too. I’m definitely about to check this video out.

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