• 4 large 10-inch whole-wheat tortillas (can use gluten-free if desired)
  • 1/2 cup hummus (store-bought or homemade)
  • Large handful baby spinach
  • 1/2 large avocado thinly sliced
  • 1 cup shredded beets
  • 1 cup shredded carrot (about 1 large carrot)
  • 8 falafels crumbled
  • 8 toothpicks


  • Spread the hummus evenly across each of the four tortillas, leaving about an inch around the edge.
  • Starting from the left side of each tortilla, add a strip of baby spinach, sliced avocado, shredded beets, shredded carrot and two crumbled falafels.
  • Roll the wrap tightly, tucking in the ingredients as you go to ensure that all of the ingredients stay in the tortilla.
  • Secure with toothpicks and slice wrap in half. Serve and enjoy!


  • For a really quick and easy meal, I recommend making up a bunch of the falafels in advance so that you can enjoy this tasty and nutrient packed wrap for lunch or dinner all throughout the week! You can use your favourite falafel recipe, the falafel recipe provided or store-bought falafels to make these wraps.
  • Similarly you can make up a batch of hummus in advance, or purchase it pre-made.
  • Be sure to spread the hummus evenly over each wrap as it helps to act like a glue for all of the fillings
  • Be sure to tightly roll up the wrap and secure it with two toothpicks to prevent the contents from falling out. This could potentially be a very messy wrap, so you’ll need those toothpicks to help keep it intact.
  • Use 100% whole-grain tortillas for a higher fibre option. You can also sub in a gluten-free tortilla if desired.
  • Be sure to roll up the wraps tightly starting from the side with the crumbled falafels to ensure that the falafels stay in the centre of the wrap and don’t come out the other end.
  • To help keep the wraps together, you can place two toothpicks through the tortilla and fillings when cutting in half.
  • When rolling up the wraps, tuck the tortilla in on each side to prevent the fillings from falling out.
  • These wraps can be made in advance, however, they taste best when freshly made since the tortilla may start to go soggy if sitting for an extended period of time (i.e. more than a day).


Gut Health:

Plant-based diets are often associated with improved gut health due to the high fiber content from fruits, vegetables, and whole grains. A healthy gut microbiome is linked to better digestion and overall well-being.
Anti-Inflammatory Properties:

Many plant-based foods have anti-inflammatory properties, which can help in reducing inflammation in the body. Chronic inflammation is associated with various health issues, and a vegan diet may contribute to its prevention.
Sports Performance:

Contrary to the misconception that vegan diets lack protein, many successful athletes follow plant-based diets to enhance their performance. Plant-based proteins can support muscle building and recovery.
Reduced Risk of Foodborne Illnesses:

Plant-based diets eliminate the risk of foodborne illnesses associated with the consumption of undercooked or contaminated animal products.
Economic Impact:

A vegan diet can be more economical as plant-based protein sources tend to be cost-effective compared to some animal products. It may be a budget-friendly option for individuals or families.
Mindful Eating:

Adopting a vegan lifestyle often promotes mindful eating. Being more conscious of food choices and sources can lead to a healthier relationship with food and a greater appreciation for the environmental impact of dietary decisions.
Preservation of Biodiversity:

The expansion of animal agriculture often leads to habitat destruction and loss of biodiversity. Choosing a vegan diet supports the preservation of ecosystems and the protection of various species.
Culinary Diversity:

Veganism introduces individuals to a diverse range of cuisines and ingredients from around the world. Exploring plant-based cooking can be a culinary adventure, embracing flavors and techniques from different cultures.
Reduced Antibiotic Resistance:

The use of antibiotics in animal farming contributes to the rise of antibiotic-resistant bacteria. Opting for a vegan diet can be a way to reduce the demand for such practices and promote responsible antibiotic use.
Cruelty-Free Beauty and Personal Care:

Veganism extends to beauty and personal care products. Choosing cruelty-free, vegan alternatives ensures that your lifestyle aligns with ethical choices beyond just dietary preferences.