Rainbow Veggie Wraps

4.7
(3)
3 Reviews

There's definitely a sushi vibe to these kid-friendly wraps, which are stuffed with vegetables, cheese and hummus and then rolled and sliced. Serve them with store-bought green goddess, a creamy herb-filled dressing, to take it up a notch with ease. They look impressive but they're easy enough for kids to assemble themselves for an easy lunch or dinner.

By
Joy Howard
Joy Howard Headshot
Joy Howard

Joy Howard is a cookbook author, food stylist, and recipe developer. She writes a regular column about cooking with kids for the print edition of EatingWell, is the author of Disney Eats, and is a frequent contributor to America's Test Kitchen and Parents, among other brands and publishers.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
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Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
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Prep Time:
20 mins
Total Time:
20 mins
Servings:
4
Yield:
4 wraps
Nutrition Profile:
Nut-Free Soy-Free Vegetarian Egg-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 4 (8 inch) multigrain tortillas or wraps

  • 1 cup prepared olive hummus

  • 2 ounces thinly sliced Cheddar cheese

  • 1 ⅓ cups baby spinach

  • 1 cup sliced red bell pepper

  • 1 cup broccoli sprouts

  • 1 cup thinly shredded red cabbage

  • 1 cup julienned carrots

  • Green goddess dressing for serving

Directions

  1. Spread each tortilla with 1/4 cup hummus. Top each with one-fourth of the Cheddar, spinach, bell pepper, sprouts, cabbage and carrots. Roll up each wrap.

  2. Slice the wraps into 1-inch rounds. Serve with dressing for dipping, if desired.

Originally appeared: EatingWell Magazine, May 2019

Nutrition Facts (per serving)

391 Calories
19g Fat
40g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 wrap
Calories 391
% Daily Value *
Total Carbohydrate 40g 15%
Dietary Fiber 7g 24%
Total Sugars 6g
Protein 13g 26%
Total Fat 19g 24%
Saturated Fat 5g 26%
Cholesterol 14mg 5%
Vitamin A 7186IU 144%
Vitamin C 62mg 68%
Folate 37mcg 9%
Sodium 791mg 34%
Calcium 280mg 22%
Iron 4mg 22%
Magnesium 29mg 7%
Potassium 214mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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