Ce Wrap végétalien au houmous is an easy-to-meal-prep lunch loaded with 20 grams of protein and full of veggies for a healthy and filling wrap.
I made these wraps because I wanted a quick, healthy, and delicious meal option that’s perfect for lunch or a light dinner. These wraps are packed with fresh vegetables, creamy hummus, and crushed chickpeas, making them high in vitamins and protein.
It’s similar in taste to my Salade végétalienne riche en protéines but in a convenient wrap that can be taken in a lunchbox or backpack.
La recette complète se trouve juste en dessous, mais ne manquez pas tous mes conseils plus bas, y compris les substitutions d'ingrédients, mes astuces de cuisine et les photos étape par étape !
Vous aimez cette recette ?
Laisser un commentaire ci-dessous ou rendez-vous sur notre site page Facebook où je réponds à (presque) tous les commentaires, notre Page Instagram pour trouver l'inspiration, ou notre Pinterest pour sauvegarder des recettes !
Wrap végétalien au houmous
Ingrédients
- 4 Wraps complets - or gluten-free wraps if needed
- 9 Cuillères à soupe Hummus
- 1 poignée Baby Spinach Leaves
- ¼ tasse Roasted Bell Pepper - canned in water, pat dry, sliced
- ½ Concombre - cut into thin sticks
- ⅓ Poivron Orange - cored, cut into thin sticks
Chickpea filling
- 15 onces Pois chiches - drained, rinsed
- ⅓ tasse Vegan Lemon Mayonnaise - if regular vegan mayo, stir in 1 teaspoon of lemon juice
- 1 cuillerée à soupe Pâte d'harissa - or sriracha sauce
- 1 cuillerée à soupe Ketchup
Instructions de Pose et d'Entretien
Mashed chickpeas
- Place the canned, drained chickpeas in a mixing bowl and mash them roughly into pieces using a fork or potato masher.
- Stir in vegan lemon mayonnaise, harissa pasta, and ketchup until a creamy mixture forms. Set aside.
Assembling the wrap
- Place a large whole meal wrap in front of you and spread 2-3 tablespoons of hummus.
- Add baby spinach leaves, roasted red bell pepper (they are stored in water and must be pat-dried in absorbent paper to remove the excess moisture before adding to the wraps), orange bell pepper, and a few cucumber sticks.
- In the middle, add 1/3 cup of the mashed chickpeas and more baby spinach leaves.
- Roll the wrap tightly and serve as a high-protein lunch.
- Store wrapped in foil in the fridge for up to 4 days.
Alimentation
Ingrédients et substitutions
- Wraps complets – Use your favorite wrap brand. I like to use either bell-pepper wraps or spinach wraps to load my lunch with even more nutrients. Use gluten-free wrap if you need!
- Hummus – I like very simple hummus made from minimal ingredients. If you are not meal-prepping, you can also use mashed avocado.
- Baby Spinach Leaves – Or arugula if you prefer. Actually, you can put anything green in there, like kale or lettuce.
- Roasted Bell Pepper – Or sundried tomatoes.
- Concombre – Fresh, cored, sliced cucumber.
- Poivron Orange – Or any other color of fresh bell pepper.
- Pois chiches – To mash them.
- Vegan Lemon Mayonnaise – You can also use vegan spicy mayo or vegan aioli.
- Pâte d'harissa – You can use sriracha if you prefer.
- Ketchup – Or BBQ sauce.
How to Make Vegan Hummus Wrap
This is a very easy recipe to put together, you start by making the chickpea mash and then fill the wrap.
Crush the chickpeas in a bowl with a fork or a potato masher.
Add the vegan mayo, harissa, and ketchup and stir to combine.
Spread the hummus almost to the edges of the wrap of your choice.
Place the baby spinach just under the middle line. Add roasted pepper, cucumber, and bell pepper.
Top the veggies with the chickpea mixture, place a few spinach leaves on top and fold the sides.
Roll the wrap from the bottom until reaching the top.
Conseils de préparation des repas
Here are my tips if you are using this to meal prep several days of high-protein lunches.
- Do not add avocado to the wrap as it turns dark quickly – only add avocado if you eat the wraps immediately.
- Roll the wraps and wrap them in plastic wrapping of place them all in airtight containers.
- Coupez-les in half before serving.
Conseils de Carine
- Choose the Right Wraps: Use large, pliable wraps like whole wheat tortillas, spinach wraps, or gluten-free options to accommodate all your fillings without breaking. Warm the wraps slightly to make them more flexible and easier to roll.
- Spread Hummus Evenly: Apply a generous layer of hummus over the entire surface of the wrap. This not only adds flavor but also helps hold the other ingredients in place.
- Superposer stratégiquement: Start with the leafy greens as the base layer. This prevents the wrap from getting soggy and keeps the other ingredients stable.
- Use Fresh Vegetables: Choose a variety of fresh, crunchy vegetables such as bell peppers, cucumbers, shredded carrots, and red onions. Slice them thinly to ensure they roll up easily and provide a good texture contrast.
- Ajouter des protéines: You can boost the protein content by adding tofu, tempeh, or edamame. These additions make the wrap even more filling and nutritious.
- Rouler fermement: When rolling the wrap, fold in the sides first, then roll tightly from one end to the other. This helps keep all the ingredients contained and makes the wrap easier to eat.
Yum!! Simple and delicious – loved this