Enjoy a Quick, Tasty Veggie Hummus Wrap
If you’re looking for a satisfying and healthy alternative to the classic sandwich, wraps are the way to go! I love making my own wraps for lunches because they’re light, portable, and versatile. Plus, they’re a great option when you want to cut down on bread but still enjoy something filling and flavorful. This Veggie Hummus Wrap is perfect for those days when you need a quick, nutritious meal that’s easy to pack. The combination of creamy hummus and fresh, crunchy veggies makes it a delicious and wholesome choice, especially if you’re looking to switch things up from the usual bread-based lunches.
Did You Know?
Hummus, a staple in Mediterranean cuisine, is not only delicious but also packed with nutrients. It's a rich source of plant-based protein and fiber, which can help stabilize blood sugar levels and keep you feeling full longer. The combination of colorful veggies in this wrap adds vitamins, minerals, and antioxidants, making it a smart choice for a healthy, diabetic-friendly meal on the go.
Ingredients (for 1 serving):
1 tortilla wrap
2 tbsp hummus
1/4 red bell pepper, thinly sliced
1/4 cucumber, thinly sliced
1/4 cup shredded carrots
1/4 cup baby spinach or mixed greens
1 tbsp crumbled feta cheese (optional)
1 tsp lemon juice
Salt and pepper to taste
Instructions:
Spread Hummus:
Spread hummus evenly on the tortilla.
Layer Vegetables:
Layer bell pepper, cucumber, carrots, and greens on top of the hummus.
Add Feta and Seasoning:
Sprinkle feta cheese (if using), drizzle lemon juice, and season with salt and pepper.
Roll the Wrap:
Roll the tortilla tightly and cut in half for easy serving.
Personal Tip: Add radish slices or sprouts for extra crunch.
Nutritional Information (Per Serving):
Calories, 280 | Protein, 7g | Carbohydrates, 35g | Fiber, 10g | Net Carbohydrates, 25g | Fat, 12g | Saturated Fat, 2g | Cholesterol, 5mg | Sodium, 400mg | Sugars, 5g | Glycemic Index, Low
Kitchen Tips, Great Ideas, How to Save Money
1. Prep Ahead for Convenience:
Prepare a batch of veggie slices and hummus portions at the beginning of the week for quick assembly of wraps throughout busy days. This saves time and ensures you always have a nutritious option at hand.
2. Customize Your Wrap:
Experiment with different vegetables and spreads to suit your taste preferences. Try adding avocado slices, cherry tomatoes, or even a sprinkle of seeds for added crunch and flavor variety.
3. Budget-Friendly Ingredients:
Opt for seasonal vegetables and bulk purchases of whole grain tortillas or wraps to save money. Buying ingredients in larger quantities often reduces costs per serving and ensures you have healthy options readily available.
4. Make It a Family Favorite:
Involve children in preparing their own wraps by setting up a DIY station with assorted veggies and spreads. This not only encourages healthy eating but also fosters creativity in meal choices.
5. Pack for Portability:
Wrap tightly in parchment paper or foil to maintain freshness and prevent the wrap from unraveling when packed for lunch or snacks. This makes it easy to enjoy your veggie hummus wrap anywhere.
6. Explore Flavor Enhancements:
Add a squeeze of lime juice or a sprinkle of fresh herbs like cilantro or parsley to elevate the flavors without adding extra calories or sodium.
7. Store Hummus Properly:
Keep hummus refrigerated and tightly sealed to maintain freshness. Use within a week of opening or freeze portions for longer storage, ensuring you always have a creamy spread on hand.
8. Health Benefits:
Enjoy the wrap as part of a balanced diet rich in vegetables and whole grains, promoting overall health and wellness. The fiber content aids digestion, while the variety of nutrients supports immune function and energy levels.
9. Diabetic-Friendly Option:
This wrap is designed to provide sustained energy without causing sharp rises in blood sugar levels, making it a smart choice for individuals managing diabetes.
10. Sustainable Eating:
Choose organic or locally sourced ingredients when possible to support sustainable farming practices and reduce your environmental impact.
Let’s Learn About Tortillas – Flour vs. Corn
Tortillas come in two main varieties—flour and corn—and each offers a different flavor and texture. Flour tortillas are typically softer and more pliable, made from wheat flour, water, and fat (like oil or lard). They tend to be a bit thicker and are perfect for wraps and burritos because they hold fillings well without breaking.
On the other hand, corn tortillas are made from masa harina (a type of cornmeal) and water. They have a more rustic, earthy flavor and are a staple in traditional Mexican cuisine, often used for tacos and enchiladas. Corn tortillas are naturally gluten-free and lower in calories compared to flour tortillas, but they can be a bit more delicate and prone to tearing when filled with ingredients.
When it comes to health benefits, corn tortillas are generally higher in fiber and magnesium, while flour tortillas are higher in carbohydrates and calories due to the wheat content. If you’re looking for a lighter, gluten-free option, corn tortillas are a great choice. However, for a sturdier wrap with a milder flavor, flour tortillas are ideal.
Whichever you choose, both types of tortillas are versatile and can be part of a healthy meal when paired with nutrient-dense fillings like veggies and lean proteins.