You know those wraps you spot at the café display, glowing with grilled cheese and expensive confidence? This is that—but made at home, for one, without the awkward wait in line behind someone ordering an “oat matcha no-foam thing.”
It’s warm, toasty, and packed with plant-based iron and vitamin C goodness that’s actually doing your body a favour while tasting like comfort.
🍄 Why This One Glows
- Mushrooms may not scream “iron”, but they’re low-key decent for plant-based eaters trying to bump their levels.
- Red capsicum is a vitamin C bomb, which helps your body absorb non-heme (plant-based) iron better. Teamwork makes the nutrient dream work.
- Wholegrain wrap adds fibre, sustains energy, and makes it feel like a proper meal—even if you’re eating it cross-legged on the couch.
Basically, it’s like your body and your tastebuds high-fived and made lunch together.
🫑 Ingredients (for 1 toastie-hungry human)
- 1 wholegrain wrap
- 1/2 cup sliced mushrooms
- 1/4 red capsicum, sliced thin
- 1 tbsp grated cheese (optional but delish)
- Olive oil, salt & pepper
Optional Upgrades:
- A handful of baby spinach
- 1 tbsp hummus
- A swipe of wholegrain mustard or pesto (for spice and sparkle)
🔥 How to Make It (in less time than it takes to scroll Uber Eats)
- Sauté the veg:
Heat a splash of olive oil in a small pan. Add mushrooms and capsicum. Sauté for 5–7 minutes until soft, glossy, and smelling like something good is happening in your life. - Assemble the wrap:
Lay your wrap flat. Spread with hummus (if using), pile the cooked veg in the centre, sprinkle with cheese, and season with salt and pepper. - Wrap & toast:
Fold it like a burrito or just in half, then toast in a dry pan over medium heat until golden and crispy on both sides. Press it down gently with a spatula like you’re showing it some love. - Eat it hot:
This is not a wait-for-it-to-cool moment. Grab it, slice it (if you want to feel fancy), and eat while smug.
🌱 Level It Up
- Add baby spinach to the wrap before toasting for extra iron and a bit of crunch.
- Hummus adds protein and creamy vibes that make this feel like a deli lunch.
- No wrap? Use a wholegrain sandwich thin or stuff the veg into a pita pocket.
💡 Plan4One Tip
If you’re a “cook once, eat twice” type, sauté double the mushroom and capsicum mix and use the rest tomorrow:
– Toss it through scrambled eggs
– Add to a salad with chickpeas and feta
– Reheat for an ultra-lazy frittata situation
This wrap is warm, iron-smart, and wildly satisfying for something you made while still wearing your socks from bed. It’s proof you don’t need a full pantry, a complicated plan, or $17 to eat like someone who cares for their body and their bank account.
Stay tuned for more Iron & Glow recipes that work just as hard as you do. Want the next one to be another wrap? Or maybe a 10-minute soup? You name it.
