Sprouted bean and vegetable wrap
A sprouted bean and vegetable wrap is a fresh, plant-based dish where a tortilla or flatbread is filled with a vibrant mix of sprouted beans (like mung or lentils) and raw or lightly sautéed vegetables. It's a popular healthy meal option found in various forms across global cuisines, often associated with modern health food and fusion cooking.
🍽️ Nutrition at a glance
This dish is typically high in protein and dietary fiber from the sprouted beans, with a moderate amount of complex carbohydrates and low fat. It provides key nutrients like iron, folate, and vitamins A and C, with a rough calorie estimate of 250-350 kcal per serving.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 14 g |
| Carbs | 42 g |
| Fat | 9 g |
| Fiber | 11 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Iron | 4.2 mg |
| Folate | 185 mcg |
| Vitamin C | 28 mg |
| Vitamin A | 320 mcg RAE |
| Potassium | 520 mg |
| Magnesium | 65 mg |
| Vitamin K | 45 mcg |
| Zinc | 2.1 mg |
Per 1 medium wrap (approx. 280 g) · estimated, varies by recipe
💡 What's interesting
Sprouting beans increases their nutritional bioavailability, making vitamins and minerals easier for the body to absorb while also reducing compounds that can cause digestive discomfort. This makes the wrap a uniquely efficient vehicle for delivering plant-based nutrition.
