This quinoa and roasted vegetable wrap offers a fresh, protein-rich lunch option that's both satisfying and easy to prepare.
Roasting the vegetables brings out their natural sweetness, pairing perfectly with fluffy quinoa and creamy hummus.
This handheld wrap is great for meal prep or a quick lunch at home or on the go.
Why You’ll Love This Recipe
- Quinoa provides a complete plant-based protein and a firm texture that complements the softness of roasted vegetables.
- Roasting the vegetables caramelizes their edges, enhancing their natural flavor and adding depth to the wrap.
- Hummus acts as a creamy spread that adds moisture and richness without overpowering the flavors.
- Using whole wheat or spinach tortillas adds fiber and nutrients, rounding out a balanced meal.
Quinoa and Roasted Vegetable Wrap with Hummus
A fresh and nutritious vegetarian wrap featuring quinoa, colorful roasted vegetables, and creamy hummus, perfect for a satisfying lunch.
- Prep time
- 15 minutes
- Cook time
- 30 minutes
- Servings
- 4
- Yield
- 4 wraps
Ingredients
- 1 cup quinoa (170 g), rinsed
- 2 cups water (480 ml)
- 1 red bell pepper, cut into strips
- 1 zucchini, sliced
- 1 small red onion, cut into wedges
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- Salt and freshly ground black pepper, to taste
- 4 large whole wheat or spinach tortillas
- 1 cup hummus (240 ml)
- 1/2 cup fresh spinach or mixed greens (optional)
- 1 tablespoon lemon juice
- 1 teaspoon ground cumin
Instructions
- Cook the quinoa In a medium pot, bring 2 cups of water to a boil. Add the rinsed quinoa and a pinch of salt. Reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and quinoa is fluffy. Remove from heat and fluff with a fork. Allow to cool slightly.
- Roast the vegetables Preheat your oven to 425°F (220°C). Toss the cut red bell pepper, zucchini, red onion, and cherry tomatoes in olive oil, lemon juice, ground cumin, salt, and pepper. Spread on a baking sheet in a single layer. Roast for 20-25 minutes, stirring halfway through, until vegetables are tender and edges are caramelized. Let cool to room temperature.
- Assemble the wraps Lay tortillas flat and spread 1/4 cup hummus evenly over each. Divide the cooled quinoa and roasted vegetables among the tortillas. Add fresh spinach or mixed greens if using. Roll the tortillas tightly into wraps, folding in the sides as you go.
- Serve or store Serve the wraps immediately for best texture and freshness. If storing, wrap tightly in foil or plastic wrap and refrigerate. Consume within 24 hours for safety and quality.
Helpful Tips
- Rinse quinoa well before cooking to remove its natural bitter coating called saponin.
- Roast vegetables evenly for maximum flavor by ensuring they are cut to similar sizes.
- Allow quinoa and vegetables to cool slightly before assembling to prevent soggy tortillas.
- Use gluten-free tortillas if you need a gluten-free option.
- For extra flavor, mix fresh herbs like parsley or cilantro into the quinoa.
Storage and Make-Ahead
Store assembled wraps in an airtight container or wrapped tightly in plastic wrap in the refrigerator for up to 24 hours.
If you plan to store the filling separately, keep the quinoa and roasted vegetables in separate airtight containers refrigerated for up to 3 days.
Avoid freezing the wraps, as the vegetables and tortillas may become soggy upon thawing.
Frequently Asked Questions
Can I make this wrap vegan?
Yes, this recipe is naturally vegan as it uses plant-based ingredients like quinoa, vegetables, and hummus.
How do I prevent the wrap from getting soggy?
Make sure the quinoa and roasted vegetables have cooled to room temperature before assembling, and avoid adding watery vegetables directly to the wrap.
Can I use other vegetables for roasting?
Absolutely! Feel free to use seasonal vegetables like eggplant, carrots, or mushrooms depending on availability and your preference.
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