This easy wrap recipe is a great way to eat the rainbow and is perfect for your lunchbox! This high fibre lunch will keep you feeling fuller for longer.
As an alternative to hummus, try some tinned butter beans, lightly mashed with a dash of olive oil and lemon juice.
Skills Check
Follow a recipe, follow food safety & hygiene rules, tidy away, cut using bridge/claw technique safely, use a vegetable peeler safely, use a box grater safely.
Equipment
Small bowls, spoons, chopping board, knife, peeler, box grater
Allergens
(Please note the allergens listed are indicative only. Allergens vary depending on brand; check the labels on the products you use)
Gluten (Wheat) | Sesame
Ingredients (serves 2):
- 2 wholemeal wraps
- Small carrot
- ½ red pepper
- ¼ cucumber
- Handful of cherry tomatoes
- ½ orange pepper
- ¼ small red cabbage
- 2 tbsp hummus
Method
1. Peel the carrot then grate using the box grater
2. Using the bridge or claw technique, to cut the peppers, cucumber and cabbage into thin slices. Cut the cherry tomatoes into halves
3. Spread the hummus over each wrap
4. Spread your prepared vegetables along the centre of the wraps
5. Fold the bottom up and roll the sides of the wrap tightly
Top Tips:
Chop the rest of the peppers and cabbage, put in a freezer bag and freeze to use in a veggie stir fry later
So thinking about Rainbow Veggie & Hummus Wholemeal Wraps ...
Wholemeal wraps, like bread, are a good source of complex carbohydrates which gives us energy. 
Wholemeal breads/wraps contain more fibre than white.
Vegetables are so good for us! Full of vitamins and minerals. It’s good to Eat a Rainbow as different fruits and vegetables benefit our bodies
in different ways.
Hummus is made from chickpeas which are nutrient rich and a great source of fibre.
Nutritional Information
| Energy | 1581kJ / 378kcals | 19% | |
| Med | Fat | 15g | 21% |
| Low | Saturates | 2.5g | 13% |
| Low | Sugar | 13g | 14% |
| Med | Salt | 1.4g | 23% |
per 1 wrap serving
% of an adult's reference intake
Typical values per 100g: Energy 422kJ / 105kcal
Notes
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn’t mean you shouldn’t eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.
