Rainbow Wrap

  • Recipe
  • My Notes
  • Nutrition Facts
  • Ratings & Comments (2)


1 100% whole wheat tortilla (see note)
1 tablespoon Dr. Fuhrman's Nuttynaise or other no-oil, no-salt-added spread, or to taste
1/2 teaspoon Dijon mustard, or to taste
For the Filling:
1/4 cup finely chopped lettuce
1 tablespoon chopped red bell pepper
1 tablespoon shredded carrots
1 tablespoon no-oil, no-salt-added hummus
1 slice red onion
1/4 cup sprouts
1/4 ripe avocado, chopped


Spread Nuttynaise and Dijon mustard on the wrap. Add remaining ingredients, adjusting amounts according to taste.

Push all ingredients towards the bottom of the wrap. Roll up tightly and slice in half.

Note: La Tortilla Factory whole wheat tortillas are a good choice.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 1

Per Serving:

Calories 291
Protein 10 g
Carbohydrates 38 g
Sugars 5 g
Total Fat 12.4 g
Saturated Fat 1.9 g
Cholesterol 0 mg
Sodium 247 mg
Fiber 10.3 g
Beta-Carotene 1360 ug
Vitamin C 22 mg
Calcium 74 mg
Iron 3.4 mg
Folate 91 ug
Magnesium 45 mg
Potassium 407 mg
Zinc 1 mg
Selenium 2.3 ug

My Rating: 
(click on a star to select your rating)


11/13/2022 03:29 PM

Rated this recipe:

For the tortilla, I a use salt-free flourless tortilla: https://www.foodforlife.com/product/tortillas/ezekiel-49-sprouted-grain-low-sodium-tortillas.  Also delicious in a pita: https://www.foodforlife.com/product/pocket-breads/ezekiel-49-whole-grain-pocket-bread.  Even better with sliced tomato and/or salsa.


07/10/2023 06:14 PM

Rated this recipe:

My latest addition: black beans!