Carrot and Spinach Crunch Lunch Wrap

A Carrot and Spinach Crunch Lunch Wrap cut in half and served on a spotty napkin with an apple and crisps

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.


A close up of Carrot and Spinach Crunch Lunch Wrap

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.


Carrot and Spinach Crunch Lunch Wrap

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


Close up of Carrot and Spinach Crunch Lunch Wrap

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.


nutrition in Carrot and Spinach Crunch Lunch Wrap - 270 calories and 3.1g fat.

sandwich, wrap, summer, lunch, lunchbox, lunchtime, picnic, easy, quick
lunch, vegan, vegetarian, picnic
Mediterranean
Yield: 1 wrap
Carrot and Spinach Crunch Lunch Wrap with recipe

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

Pinterest


Remember to follow me on pinterest and do use that pinterest app to share photos of your wrap. Just pin one of the photos in the post and then hit the add photo button.

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

Recipes by Email


If you would like to receive my recipes by email, scroll down to the bottom of the page where you will see a small form, just add your email and hit submit. 

GDPR


As per GDPR (the new data regulations) I would like to assure you that I do not share your email and will not contact you by email personally. You will only receive my posts by email, which will be pulled from my RSS feed. 

If you don't seem to be receiving my posts by email, do check in your spam folder. You can unsubscribe at any time and you can read more about my privacy policy and google's privacy policy.


ultimate vegetarian and vegan sandwich guide

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

Recipes (and posts) by email and GDPR



Many of you receive my posts and recipes in particular by email. If you don't use this service and would like to, scroll to the bottom of the this page and you will see a sign up form just below my row of Instagram photos.

Recipes (and posts) by email


Pop your email into the form at the bottom of this page and click submit. Every time I publish a recipe, giveaway or guide (any post), it will be delivered to your email. You can choose which you read, but you'll never miss one again. Just make sure it doesn't end up in your spam folder. You can unsubscribe at anytime.

Newsletter


You can also subscribe to my newsletter by hitting the link on the sidebar. I usually send out a newsletter about once a month and share recipes by topic or just new recipes. Again you can unsubscribe at any time.


GDPR and what it means


You may have heard the term GDPR a lot recently. It's basically the new data protection law in Europe and yes we are included in this. It protects your data (information about you), how it is collected, what it is used for, the fact it is kept securely and you can withdraw your data at any time.

Your privacy is important to me and I never pass your information on. I do use some third party sites like Feedburner (owned by Google) who send out my posts by email to you, but they also have to protect your data and can't pass it on. They must store it securely and only use it for the purpose you signed up for. Google are updating their policy on 25 May 2018 when the law comes into effect.


Posts by email


If you signed up for my posts by email, I will never contact you personally. My posts will be pulled from my site by Feedburner and emailed straight to you, you will never receive anything else by email from me and this is the only way your details will be used.

Newsletters


If you signed you signed up for my newsletter, you will receive emails in newsletter format from me, I will not contact you personally unless you choose to email me. I am happy to respond to direct emails from my readers. I will never pass your email address on unless you have won a competition and I have asked your permission to pass it on to the company supplying the prize.

I hope that all helps and makes sense. If you have any questions, email me (tinnedtomatoes@googlemail.com) and I will try to help. The new laws are very new and I am doing my best to understand them and to help protect your privacy. Read my privacy policy for more info.


60 Awesome 4th of July Vegan Picnic Recipes

4th of July Vegan Picnic Recipe banner with pineapple in shade on American flag.


Nothing says summer like a picnic and as my American friends will be celebrating the 4th of July soon, I thought it might be nice to pull together some tasty picnic recipes. From sandwiches, wraps and pies, to salads, sweet treats and drinks.

We've had some beautiful weather here in Scotland this month, so I'm quietly optimistic that we will have some picnic weather in June too. Even though most of us don't celebrate the 4th of July hear in Scotland, we will be celebrating the sunshine and getting out and about as much as we can.

Our diets have changed with the sunshine and are much lighter with lots of salads, mezze, wraps and toasties, rather than the heavier food of the winter months. 

I hope you will find plenty of inspiration for your 4th of July picnic or just some new ideas for lighter summer meals. Thanks to all the wonderful bloggers who contributed recipes.

Mini Spinach & Cream Cheese Puff Parcels Recipe

Mini Spinach & Cream Cheese Puff Parcels in a green lunchbox.


How cute are these mini spinach and cream cheese parcels?

In honour of National Vegetarian Week, M&S (Marks and Spencer) asked me to create three new picnic recipes for their home and lifestyle page of their website. It's called inspire me and there is indeed lots of constantly updated inspiration for food, home and fashion.

I created sandwich and fruit skewers, mini no-bake strawberry cheesecakes and mini cheese and bean parcels. They are all easy to make and enjoyed by children and adults. The parcels were so good I made a second batch with a spinach and cream cheese version which I'm sharing here today.

The recipes I created for M&S are vegetarian, but scroll down for tips on making each of the recipes vegan.

National Vegetarian Week Recipes and Ideas for Beginners



Tomorrow marks the start of National Vegetarian Week. A week long celebration of exciting vegetarian food and the sharing of information about a vegetarian diet.


I've been a vegetarian for nearly 28 years now, but I still remember how daunting it was at first. It wasn't the food I found daunting,  just figuring out what to eat so I had plenty of choices. Of course back then, and I'm showing my age here, it was harder to find veggie options in the supermarkets, but now there is so much to choose from.

Vegetarian Ready Meals


Ready meals can be convenient, but not great for a healthy lifestyle. You need a basic set of recipes so you can make tasty vegetarian meals at home without all the additives or excess sugar and salt.  Buying a ready meal now and again is fine and don't beat yourself up over it, but home-cooked meals are much fresher, tastier and usually cheaper too.


Easy Ideas and Recipes



To make it easy for you to get started, I will share some recipes, meal ideas and tips for different times of day. Recipes that both adults and children will enjoy.


Back to Top