High-Protein Cucumber-Hummus Wrap is a fresh and satisfying lunch. This delicious wrap contains tortillas, cucumber slices, fresh herbs, green cabbage, and pickle juice. We have to use the vegan yogurt and hummus, so this wrap becomes suitable for dairy-free diet, if required. This wrap doesn’t require any cooking and it gets prepare in just 10 minutes. These wraps are perfect to have in the summers when you don’t have to warm the kitchen. High-Protein Cucumber-Hummus Wrap is served with lentil soup, vegetable sticks, & cottage cheese. Store this wrap in the foil for 24 hours and avoid freezing this wrap.
STATS:
- Caloric count: 295 kcal
- Preparation Duration: Ten minutes
- Serving Size: 1 wrap
- Cook Time: 0 minutes
- Cuisine: Mediterranean-Inspired
- Total Time: 10 minutes
- Course: Lunch, Main Course
- Diet: High-Protein, Vegetarian
- Servings: 1
EQUIPMENT:
- Small mixing bowl
- Measuring cups and spoons
- Spoon
- Butter knife
- Cutting board
- Sharp knife
INGREDIENTS:
- 1 whole-wheat tortilla
- ¼ cup hummus
- â…“ cup cucumber slices
- 1 tbsp. low-fat plain yogurt
- 1 tbsp. pickle juice
- 1 tbsp. chopped fresh herbs
- ¾ cup green cabbage shreds
INGREDIENT NOTES:
WHOLE-WHEAT TORTILLA:
- We have to utilize the whole wheat tortillas to offer the fiber in the wraps which makes it filing and satisfying. We have to properly warm the tortillas so they doesn’t get crack.
HUMMUS:
- Add the classic hummus to offer the vegan proteins and fats. It will also make the wrap creamy. We can also utilize the flavored hummus, like roasted red pepper and garlic to add extra flavor.
CUCUMBER:
- We have to use the thin cucumber slices to add the refreshing crunchy taste and it will also keep the wraps hydrating and light.
PLAIN YOGURT:
- We add the yogurt to make the tangy and creamy dressing. It will provide the extra protein and it should be low in fat content to make the wrap healthy.
PICKLE JUICE:
- Add the pickle juice to offer the acidity and bright taste in the dressing without the need of addition of lemon juice and vinegar.
FRESH HERBS:
- Sprinkle the fresh herbs like parsley, chives, and dill to add the good flavor and it will nicely pair with cucumber.
GREEN CABBAGE:
- Include the green cabbage shreds to include the crunchiness, vitamin C, and fiber content to make the wrap filing and nutritious.
INSTRUCTIONS:
- Include the yogurt, herbs, pickle juice in box & stir to make it smooth.
- Put the tortillas on the shelf and apply the hummus on it and leave around ½ inch corners.
- Then put the cucumber slices equally on the hummus then include the cabbage shreds on top.
- Now include the yogurt dressing in vegetables then roll them firmly to make the wraps.
- Now slices the wrap in half and serve.
SERVING SUGGESTIONS:
SOUPS:
- Tomato Soup
- Lentil Soup
- Minestrone Soup
- Vegetable Soup
- Chickpea Soup
SALADS:
- Quinoa Salad
- Greek Salad
- Mixed Green Salad
PROTEIN:
- Grilled Chicken Breast
- Grilled Tofu
- Cottage Cheese
- Hard-Boiled Eggs
- Edamame
SNACKS:
- Roasted Chickpeas
- Mixed Nuts
- Trail Mix
- Pumpkin Seeds
- Hummus with Veggies
VEGETABLE:
- Carrot Sticks
- Bell Pepper Strips
- Celery Sticks
- Cucumber Spears
- Roasted Broccoli
GRAIN:
- Brown Rice
- Farro
- Bulgur Wheat
- Couscous
- Wild Rice
FRUITS:
- Apple Slices
- Grapes
- Orange Segments
- Strawberries
- Blueberries
DIPS & SPREADS:
- Tzatziki
- Baba Ganoush
- Guacamole
- Roasted Red Pepper Hummus
- Herbed Yogurt Dip
BEVERAGES:
- Lemon Water
- Iced Green Tea
- Sparkling Water
- Mint Tea
- Cucumber Lemon Water
TIPS:
- Warm the tortillas for some time so it doesn’t get crack.
- Properly dry the cucumber slices so the wrap so it doesn’t get soggy.
- Include the additional herbs to make it more flavorful.
- Add the lettuce or spinach to make it healthier.
- Add the pumpkin seeds, or hemp seeds to include more protein.
- Include the chicken slices, or grilled tofu to add more protein.
- Tightly wrap the tortillas so the filing remains secure.
STORAGE INFORMATION:
FRIDGE:
- Cover the wrap in the foil or plastic and store for 24 hours.
FREEZER:
- Don’t freeze the wraps as the cucumber & cabbage will lose the crisp texture.
FAQs:
How to make the wrap vegan?
- Add the vegan yogurt to make the wrap vegan.
Will I prepare the wrap with another variety of tortilla?
- Yes, include the high-protein, gluten-free, or low-carb tortillas to prepare the wrap.
Can we increase the protein in the wrap?
- Yes, we can increase the protein by the addition of turkey, tempeh, grilled chicken, edamame, or hemp seeds.
Could I make it before the requirement?
- We have to assemble before the requirement & put it in fridge & add the dressing before the serving.
Can we include other variety of vegetables to make the wrap?
- Add the bell pepper, spinach, carrots, tomatoes, arugula, and sprouts to make the wraps.
NUTRITIONAL INFORMATION:
Calories: 295 kcal
Total Carbs: 37 g
Fiber: 8 g
Protein: 12 g
Net Carbs: 29 g
Total Fat: 11 g
Calcium: 0.18 g
Iron: 0.003 g
Serving Size: 1 wrap
Vitamin A: 0.00015 g
Sodium: 0.68 g
Potassium: 0.42 g
Servings: 1
