High-Protein Cucumber & Roasted Red Pepper Hummus Wrap is a healthy meal that is perfect for lunch or a light dinner. This is a very delicious wrap that we can easily have as a quick meal or as a satisfying snack. It contains a whole-wheat tortilla, roasted red pepper hummus, mini cucumber, and mixed salad greens, spinach, or sprouts. This High-Protein Cucumber & Roasted Red Pepper Hummus Wrap contains wheat and may contain sesame from the hummus, so don’t have this wrap if you have allergies to these ingredients; substitute it with a gluten-free tortilla or sesame-free spread if required. This wrap prepares in 10 minutes, making it perfect for busy weekdays. This wrap stores properly in the refrigerator for 24 hours, convenient option to prepare in advance.
STATS:
- Calories: 250 kcal
- Prep Time: 10 minutes
- Serving Size: 1 wrap
- Cook Time: Nil
- Total Time: 10 minutes
- Course: Lunch
- Diet: High-Protein
- Cuisine: Mediterranean
- Servings: 1
EQUIPMENT:
- Cutting board
- Measuring cups
- Butter knife
- Work surface
- Knife
INGREDIENTS:
- 1 whole-wheat tortilla
- ¼ cup roasted red pepper hummus
- 1 mini cucumber
- ½ cup mixed salad greens, spinach, or sprouts
INGREDIENT NOTES:
WHOLE-WHEAT TORTILLA:
Use a soft whole-wheat tortilla for added fiber & whole grains. Warm the tortillas, then roll so they don’t get cracked.
ROASTED RED PEPPER HUMMUS:
- Roasted red pepper hummus will offer the creamy texture, vegan protein, & a light smoky, sweet flavor. Choose a high-protein hummus to add more protein.
MINI CUCUMBER:
- Add the mini cucumbers to provide crunchiness, & they contain fewer seeds than regular cucumbers. We have to make thin slices to distribute them equally in the wrap.
MIXED GREENS, SPINACH, OR SPROUTS:
- Add the leafy greens to increase the vitamin & mineral content, and it also adds a fresh taste. We would also utilize the baby spinach to offer additional iron, & the sprouts provide the extra texture.
INSTRUCTIONS:
- Put the tortillas on a clean surface
- Add the roasted red pepper hummus on the tortillas and leave ½ inch around the edges.
- Now arrange the slices of cucumber equally on the hummus, then add leafy greens on them.
- Now fold the sides, then roll tightly to form the wrap.
- Slice the wrap in half if required and serve.
SERVING SUGGESTIONS:
FRESH SIDES:
- Fresh Fruit Salad
- Apple Slices
- Grapes
- Orange Wedges
SALADS:
- Greek Salad
- Chickpea Salad
- Quinoa Salad
- Tomato Cucumber Salad
SOUPS:
- Lentil Soup
- Tomato Basil Soup
- Vegetable Soup
- Minestrone
PROTEIN:
- Grilled Chicken Strips
- Hard-Boiled Eggs
- Cottage Cheese
- Greek Yogurt
SNACKS:
- Mixed Nuts
- Roasted Chickpeas
- Veggie Sticks
- Edamame
DRINKS:
- Lemon Water
- Iced Green Tea
- Sparkling Water
- Fresh Smoothie
TIPS:
- Dry the cucumber slices, then assemble so the wraps don’t become soggy.
- Warm the tortillas before rolling so they don’t crack.
- We have to tightly roll the wrap so the filling will not fall.
- Add the additional spinach to make it more nutritious.
- Include some pumpkin or hemp seeds to include more protein in the wrap.
STORAGE INFORMATION:
Wrap it tightly in foil or plastic or aluminum foil.
FRIDGE:
- Store the wrap for 24 hours in the covered dish.
FREEZER:
- Don’t freeze the dish, as the vegetables become watery.
FAQs:
How to make the wrap in advance?
- We can assemble and store for 24 hours & warm when required.
How to add more protein in the wrap?
- Include turkey, tempeh, chicken, extra hummus, grilled chicken, tofu, or turkey to include the protein in the wrap.
Will I utilize different flavors of hummus?
- Yes, we would easily utilize the different hummus flavors, which include garlic, jalapeno, classic, or roasted garlic hummus.
Is this wrap good for a vegan diet?
- We just have to make sure that the tortilla is vegan, so this wrap is good for a vegan diet.
Will we include extra vegetables in this wrap?
- Yes, include tomato, carrot shreds, sprouts, or bell peppers to add extra vegetables to the wrap.
How to prepare the gluten-free wrap?
- Use nut or seed flour tortillas to make them gluten-free.
NUTRITIONAL INFORMATION:
Calories: 250 kcal
Net Carbs: 28 g
Serving Size: 1 wrap
Total Carbs: 35 g
Fiber: 7 g
Protein: 9 g
Fat: 9 g
Calcium: 0.12 g
Iron: 0.003 g
Vitamin A: 0.00035 g
Sodium: 0.52 g
Potassium: 0.36 g
Serving: 1
