Inspired by the famous tortilla wrap popularized on TikTok, this clever folding technique makes every bite perfectly balanced. We created a dietitian-approved version that combines the protein from grilled tofu, the creaminess of hummus and Gruyère cheese, and the freshness of red bell pepper and spinach. It’s the ultimate quick lunch: healthy, high in fibre, and flavorful. For more ideas, explore our Top 10 Healthy Cold Lunches.
Preparation
5
min
Cooking
5
min
Servings
1
Nutrition Facts (per serving)
Calories
480
Fat
28
Carbohydrates
32
Fibre
7
Protein
28
Sodium
515
Ingredients
- 1 whole wheat tortilla, 20 cm (8 in) in diameter
- 15 ml (1 tbsp) homemade hummus
- 125 ml (½ cup) grilled tofu in slices or strips
- 60 ml (¼ cup) Gruyère or Swiss cheese, grated
- 125 ml (½ cup) fresh spinach, chopped
- ½ red bell pepper, grilled*
- 5 ml (1 tsp) vegetable oil
Preparation
- Place the tortilla on a work surface. Make a cut from the center down to the bottom to create four quarters.
- Spread the hummus over one quarter.
- Place the grilled tofu on the top quarter. Add the grated cheese to the left quarter. Arrange the spinach and grilled red bell pepper on the remaining quarter.
- Fold one quarter at a time, starting with the hummus section over the tofu, then over the cheese, and finishing with the spinach and bell pepper.
- In a nonstick skillet, heat the oil over medium heat. Place the folded wrap in the skillet. Grill for 2 to 3 minutes per side until golden and the cheese is melted.
Notes
Can be stored for up to 3 days in the refrigerator in an airtight container. Do not freeze.
*Grill the red bell pepper the day before if desired. Use in sauces or in this wrap. If short on time, use raw red bell pepper.
