Quinoa and Roasted Vegetable Wrap

Kcal: 442 |

P: 21 |

F: 19 |

C: 58 |

Fiber: 13

Ingredients

Whole grain tortilla (8-inch): 1 (45g), Cooked quinoa: 60g (from 20g dry), Smoked tofu (pressed, diced): 50g, Zucchini (raw): 40g (1/4 small, diced), Eggplant (raw): 40g (1/4 cup, diced), Red bell pepper (raw): 40g (1/4 pepper, diced), Chickpeas (cooked/canned): 40g (2.5 tbsp), Baby spinach: 20g (3/4 cup), Hummus: 15g (1 tbsp), Tahini: 5g (1 tsp), Lemon juice: 5ml (1 tsp), Za’atar seasoning: 1g (1/4 tsp), Olive oil: 3g (3/4 tsp, for roasting), Salt: 0.1g (pinch), Black pepper: 0.1g (pinch, optional)

Nutritional info:

Meal Type: lunch

Dietary Suitable for: Vegan (excludes all animal products)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Preheat oven to 180°C (360°F). 2. Toss 40g diced zucchini, 40g diced eggplant, and 40g diced red bell pepper with 3g olive oil, 0.1g salt, and 0.1g black pepper. Spread on a baking tray and roast for 15-20 minutes until tender. 3. Meanwhile, cook 20g dry quinoa according to package instructions (yields ~60g cooked). 3. In a small bowl, mix 15g hummus, 5g tahini, 5ml lemon juice, and 1g za’atar seasoning to make a creamy sauce. 4. Lay the whole grain tortilla flat on a clean surface.
Layer 20g baby spinach, 60g cooked quinoa, 50g diced smoked tofu, 40g chickpeas, and the roasted vegetables evenly over the tortilla. Drizzle the hummus-tahini sauce over the filling. Fold in the sides of the tortilla, then roll it up tightly from the bottom. 5. Cut in half diagonally and serve immediately.

Menopause Benefits

This Quinoa and Roasted Vegetable Wrap is a plant-based powerhouse, rich in protein from tofu, quinoa, chickpeas, and whole grains, supporting muscle maintenance and satiety. The combination of quinoa and tofu provides all essential amino acids, while chickpeas and hummus add extra plant protein and fibre for digestive health and blood sugar balance. Roasted vegetables and baby spinach deliver a spectrum of vitamins and minerals, including vitamin C, vitamin A, potassium, magnesium, and folate, which are vital for immune function, bone health, and energy metabolism. Tahini and olive oil supply heart-healthy unsaturated fats and calcium, supporting cardiovascular and bone health. Za’atar and lemon juice add antioxidants and enhance iron absorption from the greens. Every ingredient is chosen to nourish, energize, and support hormonal balance, bone strength, and overall vitality during menopause, making this wrap a delicious and functional meal for women’s wellness.

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