|Nutritional Guidelines (per serving)|
Looking for an easy vegetarian lunch? Try this vegan cream cheese veggie wraps recipe for lunch on the go.
I love the combination of cream cheese and flour tortillas. Just add veggies, and you've got a healthy vegetarian or vegan (if you use non-dairy cream cheese) wrap sandwich for lunch. Spinach and alfalfa sprouts make this cream cheese wrap super healthy, and avocado makes it absolutely delicious. Enjoy!
- 2 tablespoons dairy-free cream cheese
- 1 flour tortillas
- 1/4 cup spinach
- 1/4 cup alfalfa sprouts
- 1/2 avocado (sliced)
- 1/2 tomato (thinly sliced)
- 1/4 cu cucumber (thinly sliced)
- 2 tablespoons red onion (minced)
- dash salt (to taste)
- dash pepper (to taste)
Spread the vegan cream cheese on the flour tortillas.
Layer the veggies in whatever proportions you like.
Sprinkle with a good amount of salt and pepper to taste and wrap.
I like Tofutti brand vegan cream cheese, but you may use whatever brand you prefer or can find at your local grocery store.
The veggies added to this wrap are what really make the recipe shine. They're tasty and nutritious to boot. For example, spinach is loaded with vitamin K, vitamin A, manganese, folate, iron, and other important nutrients. The leafy green has been found to contribute to bone health and contains phytonutrients that may have anti-inflammatory and anti-cancer benefits.
Alfalfa sprouts are another veggie with health benefits that you may not be aware of. Alfalfa sprouts are young seedlings of the alfalfa plant (which is too course and bitter to be eaten at maturity). They contain dietary fiber, protein, and micronutrients, with only 8 calories per serving. However, be sure to follow food safety precautions when purchasing, storing and using alfalfa sprouts. Seeds and beans sprout in warm and humid conditions which are ideal for the growth of bacteria such as salmonella, listeria and E. coli. According to the U.S. Department of Health and Human Services, children, the elderly, pregnant women and anyone with a weakened immune system should avoid eating raw sprouts of any kind (including alfalfa sprouts).
If you have Celiac's disease or a sensitivity to gluten, try substituting corn tortillas for flour tortillas. A large leaf of lettuce can also be used as a substitute for tortillas in most recipes.
The George Mateljan Foundation. (2001). Spinach. The World’s Healthiest Foods, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
Russo, J. (2013, August 16). Health benefits of alfalfa sprouts. LiveStrong.com, http://www.livestrong.com/article/243831-health-benefits-of-alfalfa-sprouts/
U.S. Department of Health & Human Services. Sprouts: What you should know. Foodsafety.gov, https://www.foodsafety.gov/keep/types/fruits/sprouts.html