This quinoa and hummus wrap is a healthy vegetarian lunch that comes together in seven minutes flat. A warmed tortilla gets a thick swipe of hummus, a scoop of cooked quinoa tossed with lemon juice and vinaigrette, then roasted red pepper strips and crisp sprouts on top. It's fresh, filling, and packable.
Looking for a lunch that’s incredibly fast, ridiculously tasty, and actually good for you? Meet your new midday hero: the Quinoa and Hummus Wrap! This isn’t just a sandwich; it’s a vibrant, texture-packed meal that combines creamy hummus, hearty quinoa, sweet roasted red peppers, and a fresh crunch from sprouts. It’s the perfect solution for busy days when you need a satisfying, plant-powered meal without the fuss. Let’s get wrapping!
Ingredients
• 1 large tortilla, warmed
• 3 tablespoons / 45g (1.59 oz) hummus
• 1/3 cup / 60g cooked quinoa
• 1/2 teaspoon / 2.5ml (0.1 fl oz) fresh lemon juice
• 2 teaspoons / 10ml (0.3 fl oz) vinaigrette salad dressing
• 1 roasted red pepper, sliced into strips
• 1/4 cup / 15g (0.53 oz) sprouts
Instructions
1. Lay the warmed tortilla on a flat surface.
2. Spread the hummus evenly across the tortilla, leaving a small border around the edges.
3. Spoon the cooked quinoa over the hummus, then drizzle with the lemon juice and vinaigrette.
4. Arrange the sliced roasted red pepper and sprouts in a line down the center of the wrap.
5. Fold in the sides of the tortilla, then tightly roll it up from the bottom to create a secure wrap. Slice in half and enjoy immediately.
Nutritional Information
• Cost: $2.47 per wrap
• Calories: 332
• Fat: 10g
• Carbohydrates: 38g
• Protein: 11g
• Fiber: 8g
• Sugar: 2g
• Sodium: 364mg
Pro Tips
• For a warm, crispy wrap, place the assembled wrap on a dry skillet over medium heat for 1-2 minutes per side until golden brown.
• Boost the veggies by adding a handful of fresh spinach, shredded carrots, or sliced cucumber for extra crunch and nutrients.
• Customize your flavors by using different types of hummus, like roasted garlic or spicy red pepper, or by seasoning your quinoa with a pinch of cumin and paprika.
• To make ahead, assemble the wrap but leave out the dressing and sprouts until just before serving to prevent it from getting soggy.
FAQ
Q: Is this quinoa hummus wrap a good source of vegetarian protein
A: Yes, this wrap is a great source of plant-based protein, providing 11 grams (0.39 oz / 11.1 g) per serving. The protein comes from two key ingredients: quinoa, which is a complete protein containing all nine essential amino acids, and hummus, which is made from protein-rich chickpeas.
Q: How can I make this wrap gluten-free
A: To make this recipe gluten-free, simply substitute the standard tortilla with your favorite certified gluten-free wrap. All other ingredients, including quinoa, hummus, roasted red peppers, and sprouts, are naturally gluten-free.
Q: What other vegetarian fillings can I add for more flavor and nutrients
A: You can easily customize this wrap with other vegetarian ingredients. For extra creaminess and healthy fats, add sliced avocado. For more protein and fiber, include a sprinkle of black beans or chickpeas. Crumbled feta cheese adds a salty tang, while shredded carrots or sliced cucumber provide an extra fresh crunch.
Q: Can I prepare these vegetarian wraps ahead of time for lunch
A: Absolutely. For best results when meal prepping, assemble the wrap with the hummus, quinoa, and roasted red peppers. Pack the vinaigrette and sprouts in a separate small container. Just before eating, add the dressing and sprouts to prevent the wrap from becoming soggy.
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Quinoa and Hummus Wrap
Ingredients
Method
- Lay the warmed tortilla on a flat surface.
- Spread the hummus evenly across the tortilla, leaving a small border around the edges.
- Spoon the cooked quinoa over the hummus, then drizzle with the lemon juice and vinaigrette.
- Arrange the sliced roasted red pepper and sprouts in a line down the center of the wrap.
- Fold in the sides of the tortilla, then tightly roll it up from the bottom to create a secure wrap.
- Slice in half and enjoy immediately.
