Healthy Lunch Wraps Recipe

<ul class="ingredients-main-list"><li class="ingredients-single-item">For the homemade whole grain wrap dough:</li><li class="ingredients-single-item">200g whole wheat flour</li><li class="ingredients-single-item">100g plain flour</li><li class="ingredients-single-item">1 tsp baking powder</li><li class="ingredients-single-item">½ tsp salt</li><li class="ingredients-single-item">2 tbsp olive oil</li><li class="ingredients-single-item">180ml warm water</li><li class="ingredients-single-item">For the fillings (mix and match):</li><li class="ingredients-single-item">200g cooked chicken breast, thinly sliced (or 200g firm tofu)</li><li class="ingredients-single-item">150g hummus</li><li class="ingredients-single-item">1 large avocado, sliced</li><li class="ingredients-single-item">1 medium carrot, grated</li><li class="ingredients-single-item">1 red bell pepper, thinly sliced</li><li class="ingredients-single-item">100g baby spinach leaves</li><li class="ingredients-single-item">100g cucumber, thinly sliced</li><li class="ingredients-single-item">For the yogurt dressing:</li><li class="ingredients-single-item">100g Greek yogurt</li><li class="ingredients-single-item">1 tbsp lemon juice</li><li class="ingredients-single-item">1 garlic clove, minced</li><li class="ingredients-single-item">2 tbsp fresh herbs (dill, mint, or coriander), chopped</li><li class="ingredients-single-item">Salt and pepper to taste</li></ul>

<ul class="equipment-main-list"><li class="equipment-single-item">Rolling pin</li><li class="equipment-single-item">Large non-stick frying pan</li><li class="equipment-single-item">Mixing bowls</li></ul>

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>In a large mixing bowl, combine the whole wheat flour, plain flour, baking powder, and salt. Whisk together to ensure even distribution of the leavening agent. Make a well in the center for the wet ingredients.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Pour the olive oil and warm water into the well. Using a wooden spoon, gradually incorporate the dry ingredients into the wet until a shaggy dough forms. The warm water helps activate the gluten for more pliable wraps.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>Turn the dough onto a lightly floured surface and knead for 5-6 minutes until smooth and elastic. This develops the gluten structure that will give your wraps flexibility without tearing. The dough should bounce back slightly when pressed.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Cover the dough with a clean, damp cloth and let it rest for 30 minutes. This resting period allows the gluten to relax, making the dough easier to roll thin without springing back.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>While the dough rests, prepare your fillings and make the yogurt dressing. In a small bowl, combine the Greek yogurt, lemon juice, minced garlic, chopped herbs, salt, and pepper. Mix well and refrigerate until ready to use.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>Divide the rested dough into 6 equal portions and shape each into a ball. On a floured surface, roll each ball into a thin circle approximately 20-22cm in diameter. Don't worry if they're not perfectly round – homemade character adds charm!</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>Heat a large non-stick frying pan over medium-high heat. Place one rolled wrap in the dry pan and cook for 1-2 minutes until bubbles form on the surface and the underside develops golden brown spots. Flip and cook for another 30-60 seconds. The quick cooking preserves moisture while creating a flexible texture.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Transfer the cooked wrap to a clean kitchen towel and cover to keep warm and soft while you cook the remaining wraps. Stack them with the towel between each to prevent sticking. If they seem too stiff once cooled, briefly warm them again before filling.</li><li class="MethodStepper"><h4 class="step-title">Step 9</h4>To assemble, spread about 2 tablespoons of hummus on each wrap, leaving a 2cm border around the edge. Layer with your choice of protein and vegetables. The moisture barrier created by the hummus prevents the wrap from becoming soggy.</li><li class="MethodStepper"><h4 class="step-title">Step 10</h4>Drizzle with the yogurt dressing and fold in the sides, then roll up tightly from the bottom, tucking in the sides as you go to create a secure wrap. For meal prep, wrap individually in parchment paper or reusable food wrap.</li><li class="MethodStepper"><h4 class="step-title">Step 11</h4>Enjoy immediately or refrigerate for up to 2 days. For the best texture, bring refrigerated wraps to room temperature before eating. If you've made extra wraps, store them in an airtight container with parchment paper between each, and gently reheat before using.</li></ol>