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A fresh, crunchy, and satisfying wrap packed with colorful vegetables, seasoned chickpeas, and creamy hummus. It’s a perfect quick lunch or light dinner that's both healthy and delicious, ready in under 30 minutes.
Sauté Vegetables and Chickpeas
Prepare the Fresh Salad
Warm Tortillas and Assemble
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A fresh, crunchy, and satisfying wrap packed with colorful vegetables, seasoned chickpeas, and creamy hummus. It’s a perfect quick lunch or light dinner that's both healthy and delicious, ready in under 30 minutes.
This american recipe takes 25 minutes to prepare and yields 4 servings. At 422.66 calories per serving with 18.03g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or snack.
Fold and Serve
Add grilled chicken strips, baked tofu, or scrambled eggs for an extra protein kick.
Instead of hummus, try using tzatziki, mashed avocado, or a creamy yogurt-dill sauce as the base.
Use large lettuce leaves (like iceberg or butter lettuce) or your favorite gluten-free tortillas instead of whole wheat tortillas.
Incorporate other vegetables like shredded carrots, baby spinach, corn, or sliced black olives.
With whole wheat tortillas, chickpeas, and a variety of vegetables, this wrap is an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Chickpeas and hummus provide a substantial amount of plant-based protein, essential for muscle repair, immune function, and keeping you feeling full and energized.
The colorful array of vegetables like bell peppers, tomatoes, and lettuce delivers a wide range of essential vitamins (like Vitamin C and A) and minerals that support overall health and immunity.
The olive oil and hummus contribute monounsaturated fats, which are beneficial for heart health by helping to reduce bad cholesterol levels.
Yes, this wrap is very healthy. It's packed with fiber from the whole wheat tortillas, chickpeas, and vegetables, provides plant-based protein, and contains healthy fats from olive oil and hummus. It's a well-balanced meal.
Each veggie wrap contains approximately 450-500 calories, depending on the size of the tortilla and the amount of hummus and feta cheese used. It's a satisfying and nutrient-dense meal.
Yes, you can. For best results, store the cooked chickpea mixture, the fresh salad components (without lemon juice), and the hummus in separate containers in the refrigerator for up to 3 days. Assemble the wrap just before you plan to eat it to prevent it from becoming soggy.
The key is to warm the tortilla to make it flexible and not to overfill it. When folding, tuck the bottom edge over the filling tightly before folding in the sides and rolling it up.
Absolutely. The recipe is already nearly vegan. Simply omit the optional feta cheese or use a plant-based feta alternative to make it fully vegan.