Quinoa and hummus make a surprisingly tasty flavor pairing. Roll them up in a tortilla with fresh spinach and tomato for a great make-and-take lunch. We recommend our Sweet Potato Hummus, Sonoran Desert Tepary Bean and Roasted Red Pepper Hummus, or Herbed Hummus, but you can use any oil-free spread of your choosing.
Ingredients
- 4 10-inch whole wheat flour tortillas
- 2 cups hummus or other desired spread
- 1 cup cooked quinoa or desired whole grain
- 2 cups fresh spinach
- 2 medium tomatoes, thinly sliced
Instructions
- In a dry skillet heat tortillas, one at a time, on both sides until warm.
- Spread tortillas with hummus (or desired spread), using ½ cup for each tortilla, and top with quinoa. Divide spinach and tomatoes among tortillas; roll up tortillas.
- Serve immediately, or wrap in waxed paper or plastic wrap and store in refrigerator up to 2 days.
Nutritional Information:
Per serving (1 wrap), 320 calories, 57 g carbohydrates, 12 g protein, 4 g total fat, 0.5 g saturated fat, 420 mg sodium, 7 g fiber, 6 g sugar
Note: Nutritional information is provided as an estimate only.
Ezekiel tortillas are great roasted and then use these ingredients to make a hummus pizza. Eat it flat, open faced.
I’ve also had good results with them gently folding slightly, toasting over the oven shelf like a taco shell and filling these ingredients like a taco.
Love this recipe. I have trouble finding oil free hummus so I make my own. Very easy with just chickpeas, lemonjuice and garlic in Vitamix. Its grea that this recipe is so easy and delicious. I have trouble finding wraps that do not taste like cardboard or have ingredients not preferred by FOK. I found whole wheat “arya” Roti unleavended wraps in the refrigerator section at “Sprouts” in Florida that are bendable after heating and delicious. Unfortunately they do have a bit of Avocado oil. If anyone has found a good non-oil wrap, please adivse.
Here is Canada, all wraps have hydrogenated oil, palm fat or shortening. Only the Exekial brand are ok but will not roll without cracking. Recommend alternative would be great!
Great recipe so simple and delicious and love the fiber 😍
Where do you find oil free hummus?
You make your own. There is a good easy recipe on the Forks Over Knives website.
Ok
We were blow away by this combo. It’s so tasty, my husband asked for it two dinners in row!
Super simple and fast, can be easily customisable.
This will be added to our monthly rotation!
Thank you FOK!!!
Just wondering what the nutritional information is like Kcals and protein etc.
This meal couldn’t be easier, and I’ve made it twice. This first time, I messed up, a I used corn tortillas, and the taste was pretty poor. The second time, I used the flour tortillas, and the wraps were much better. This is versatile, as you could use any hummus, or any other spread. I think it would be good with an artichoke dip, if I could find one without cheese.
Delicious! I used Hummus we Love from Be a Planta based Woman Warrior and Red Quinoa! Amazing! Thank you!
I’m allergic to tomatoes. 🥲
Super simple. Super tasty!
These wraps were excellent! I always love when I find such a simple recipe that yields such wonderful results. I used gluten free spinach tortillas and added a bit of vegan feta and it worked perfectly. My whole family loved these!
Great wrap for healthy lunches. I make my own hummus- 1 can of garbanzo beans, 1/2 c tahini; few cloves of garlic and 1/4 c lemon juice. Thin with water. I also added onions and thinly sliced fresh carrots – used a potato peeler. Like most of FOK recipes this is very versatile.
Can you buy oil free hummus? Or do you have to make it?
quick easy, and tastes how you think it would. really easy to customize and doesn’t hurt to add a sauce of some sort
Yes you can get it in health food stores. I get mine from Natural Grocers.
Where do you get oil free whole wheat tortillas? I have never seen them in stores.
I get Ezekiel wraps from my local health food store.