Recipe: Veggie Wrap with Red Pepper Chickpea Spread

Preparing an easy, nutritionally balanced, and satisfying lunch can be extremely challenging for those of us with lots on our plate. However, the key to creating such a meal, lies in planning ahead.

Consider these questions when planning your lunch:

  1. How is this meal meeting my nutritional needs?
  2. How much time am I willing to devote to lunch prep the night before or morning of?
  3. Will this meal require reheating? Refrigeration? If so, do I have this capability?
  4. What is my skill level in the kitchen? Am I willing to try new foods or am I stuck in my old ways?

Wraps are great as a quick and meatless lunch option. They are simple to assemble and nutritionally valuable. And let’s not forget how splendidly versatile wraps can be — from the filling to the wrap itself!

Marinated or raw veggies, beans, nuts, or cooked whole grains make excellent innards, while lettuce leaves, cabbage leaves, or strips of zucchini can serve as excellent substitutions for your classic whole grain tortilla!

Roasted Cauliflower and Arugula Wrap with Red Pepper Chickpea Spread

Makes 6 Wraps



  • 2 tbsp olive oil
  • 1 small red onion, diced
  • 1 small head of cauliflower, cut into florets and roasted
  • salt to taste
  • handful of fresh arugula
  • tortilla of choice

Red Pepper Chickpea Spread

  • 1-2 red bell peppers, roasted
  • 2 cups cooked chickpeas
  • 4 tbsp almond butter
  • 3 tbsp olive oil
  • 2 cloves garlic, minced
  • salt to taste


  1. Toss cauliflower florets and onions in olive oil and place on baking sheet. Roast at 425F for 15-20 minutes. Vegetables can be roasted up to 5 days before. Store in a separate container in the fridge.
  2. Place peppers on baking sheet and cook on center rack on broil. Broil until skin is charred (~8-10 minutes), flipping occasionally. Remove peppers from sheet and place in a sealed bowl for 10 minutes. Remove charred skin and seeds. Place peppers and remaining ingredients in food processor and process until smooth.
  3. Assemble by spreading a thin layer of red pepper chickpea spread on entire tortilla. Add veggies and arugula on one side and roll tight.

The chickpea spread in the recipe offers a great source of protein needed by you non-meat eaters out there. And the cauliflower provides a low carb alternative – an added perk!

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Carly Sippel is a registered yoga teacher, certified life coach, and nutrition nut. She has a Bachelor of Science in Nutritional Dietetics from the University of Minnesota, Twin Cities. She turns her passion into practice, promoting healthy bodies in both her personal and professional life.