Nothing says warm weather and sunshine quite like refreshing hummus vegetable wraps. Summer is best for the ease of finding the best and most fresh produce.
This recipe is filled with mouth watering flavors that you’ll love. Allowing the vegetables to marinate for at least one hour ensures that all the spices and flavors are infused. Full disclosure, I don’t really enjoy vegetables. I purposely choose spices and oils to make the vegetables taste better. When you dress up this wrap with flavors like lime, chili powder, and avocado dressing, it becomes less about the vegetables and more about the savory flavors.
20 grams of Protein at just $2.80 per Serving
This meal has A Healthy Profits stamp of approval because it is loaded with 20 grams of protein at just $2.80 per serving! The cost per serving can be reduced even further by purchasing less expensive wraps. I personally went with high quality Maria & Ricardos brand wraps. The wraps are made with cauliflower and are grain free wraps which puts them on the pricier side at about $0.86 per tortilla. If I had chosen a corn tortilla or flour tortilla the price per serving could be significantly reduced.
The typical rule of thumb is to have each meal cost around $2.50 per serving. To calculate the price per serving simply take the total price of the item divided by the amount of servings. For example, these wraps cost me $5.18 for 6 wraps so 5.18/6 = 0.86. Once you’ve done this for each ingredient in the meal, add it all up to get the final cost per serving. If you are trying to compare costs of items, be sure to use a common dominator. Often times, the same type of product will have different serving sizes so be mindful of that when completing these calculation. Don’t worry, I do this for you if you’re using my recipes!
Whoever said plant based dieters can’t get enough protein was wrong
My homemade humus used in this recipe is LOADED with protein. In just one can of chickpeas, about 1 1/2 cups, there is a whopping 21 grams of protein. Add some creamy tahini to that and you’ve got yourself some protein filled hummus. The organic Trader Joe’s tahini that I use has 12g of protein in 3 TBSP. Here’s how I make mine:
- In a food processor, add 1 can of rinsed chickpeas, 1/4 cup tahini, 3 TBSP olive oil, juice of 1 lemon, 1 TBSP minced garlic, 1/4 tsp cumin, 1 roasted red pepper, salt & pepper to taste
- Blend on high for a minute or so then scrape down the edges. Assess the consistency. If you want a thinner consistency, add 1 TBSP of water at a time as you continue to blend mixture in the food processor.
- Garnish with parsley, rosemary, or roasted red pepper liquid.
In just one wrap, adding a heaping scoop of homemade hummus will provide over 13 grams of protein. The additional protein in this meal comes from the wrap you choose, and the veggies.
If you are looking for even more protein to add to your vegan or vegetarian diet, these marinaded vegetables would taste great over a bed of quinoa. A couple tablespoons of prepared quinoa could even be added to your wrap. There are so many variations to make this wrap your own!
Vegetable Wraps are Perfect for Meal Prepping
This recipes makes for a great meal prep option as the vegetables can stay in the fridge in an airtight container for up to 4 days. I usually meal prep Monday through Thursday and this meal is delicious all 4 days. Note that the longer the vegetables stay in the marinade in the fridge, the more they will soak up the oil and liquids. By day 4 you may need to use a slotted spoon or tongs to ensure the liquid is not transferred into your wraps.
These vegetable wraps can be enjoyed at work or on the go. Simply pre-cook the veggies the night before on the broiler. Pack the veggies in a separate container and enjoy cold whenever suited.
The condiments such as the green goddess dressing, hummus, and avocado can all be packed separately until you are ready to assemble the vegetarian wraps. Utilizing air-tight containers will be life changing if you are serious about meal prepping. These containers ensure your food stays fresh for as long as possible. This is my favorite brand which can be found on Amazon.
- 1 TBSP avocado oil
- 1 TBSP fresh lime juice
- 1 tsp chili powder
- 1 tsp dried oregano
- 1/4 tsp cumin
- 2 garlic cloves
- salt & pepper to taste
- 6 cups total of veggies (I used summer squash, zucchini, and broccoli)
- avocado or green goddess dressing
- 6 tortilla wraps (I used cauliflower wraps)
- Combine the oil, lime, and all the spices together in a large bowl
- Add the vegetables to toss and coat
- Let marinate at least one hour in the fridge
- When you are ready to eat, broil veggies on low for about 10 minutes or until lightly charred
- Assemble wraps by layering hummus, veggies, and avocados or green goddess salad dressing
Check out my YouTube video to see this recipe incorporated into what I eat in a day!
Did you try this vegetable wraps recipe? What did you love about it? Let me know in the comments below! If you made this recipe, you can also snap a photo and tag me on instagram @ahealthyprofit. If you’re not already following, you’ll definitely want to do that too so you never miss a post!