These Excessive Protein Vegetarian Wraps are filled with hummus, quinoa, tofu and greens. As soon as all components are prepped, they’re fast and straightforward to assemble for a wholesome lunch, that may be taken on the go. These wraps might be served chilled, or heat, relying on what you like. Get pleasure from these nutrient dense wraps with a aspect of fruit, chips or recent veggies.
Wraps are usually not all the time straightforward to {photograph}, however these Excessive Protein Vegetarian Wraps are straightforward to make. They’re filled with nutrient wealthy, plant primarily based components, together with: quinoa, hummus, tofu and veggies. These wholesome wraps will preserve you feeling satiated and energetic all afternoon lengthy. I prefer to prep the veggies forward of time so I can throw these collectively in nearly 5 minutes every morning for a simple lunch that incorporates about 20 grams of protein.
Why You’ll Love These Filling Wraps
- Straightforward to make – As soon as the veggies and sauce are prepped, these excessive protein wraps come collectively actually rapidly an simply. I don’t normally make my wraps too far upfront, however I do prefer to prep a number of issues forward of time in order that I could make a recent wrap every morning in beneath 5 minutes.
- Filled with protein – These wraps are filled with protein from the hummus, tofu, quinoa and yogurt primarily based dressing. They’re certain to fill you up and preserve you satiated all afternoon lengthy. You would additionally add a slice of cheese for much more protein, if not dairy free.
- Nice for lunch – As soon as the veggies and sauce are prepped, these wraps come collectively rapidly and might be assembled every morning, for a heathy lunch that’s certain to fill you up and make you’re feeling good. Serve with a aspect of fruit, chips or additional veggies.
Why Your Physique Will Love This Excessive Protein Recipe
Tofu – Tofu is a whole protein. It incorporates all 9 important amino acids the physique must construct muscle and restore tissues. Half a cup of tofu incorporates 10 grams of protein, making it an awesome plant-based ingredient to include into your eating regimen. Tofu incorporates excessive quantities of calcium and magnesium, which assist guarantee the expansion and upkeep of wholesome bones. Tofu can also be wealthy in isoflavones, that are compounds present in vegetation that may assist lower the danger of osteoporosis.
Quinoa – Quinoa is a naturally gluten free, nutrient wealthy grain that’s filled with protein, fiber, nutritional vitamins and minerals. Identical to tofu, quinoa can also be thought-about to be a whole protein. Quinoa’s excessive fiber and protein content material make it in order that it fills you up and retains you satiated for a lot of hours, which may also help with weight administration.
Hummus/Chickpeas – A high-fiber eating regimen is crucial for good digestive well being, and chickpeas include 12 grams of fiber per cup of cooked beans. Beans have a combination of soluble and insoluble fiber, which enormously advantages the digestive course of. Soluble fiber absorbs water within the digestive tract, serving to regulate the absorption of vitamins. It additionally binds to bile within the digestive tract, eradicating toxins that will in any other case recirculate all through the physique. Insoluble fiber helps bulk up our stool, guaranteeing that issues run easily.
Recipe Substances
- Tortillas – I like to make use of a big burrito sized wrap for this recipe so I can pack quite a lot of components in. You should use a plain flour one or a flavored one, like spinach. If gluten free, use your favourite GF wrap and ensure to warmth it somewhat bit beforehand to assist every part roll up somewhat simpler.
- Hummus – I simply used a roasted garlic hummus for these wraps, however any taste of hummus will work. Retailer-bought, or home made can be utilized.
- Tofu – I used store-bought baked tofu for this wrap as a result of it’s handy and filled with tons of taste. You don’t have to warmth it up, simply slice it up and add it to your wrap. The tofu that I acquired was teriyaki flavored, however I’ve additionally seen a number of different flavors of baked tofu on the retailer.
- Quinoa – I used tri-color quinoa, however common quinoa will even work. I like to make use of quinoa as a result of it has some additional plant primarily based protein, however rice, or one other grain of alternative will even work, When you choose.
- Roasted Greens – I roasted a combination of bell peppers, zucchini, summer season squash and onion. Any greens will work although, simply make certain all of them have comparable roasting occasions.
- Sauce – My Herbed Yogurt Dressing from the opposite day is such an awesome addition to those wraps. It provides a lot taste, whereas additionally including in somewhat extra protein, from the yogurt. It’s also possible to simply use your favourite bottled dressing to save lots of time, if you happen to choose.
How To Make Excessive Protein Vegetarian Wraps
- Warmth oven to 425 levels F. Add all sliced veggies to a big sheet pan after which toss with the olive oil, salt and pepper. Roast greens till fork tender and beginning to brown, about 25-Half-hour, flipping as soon as. Put aside and let cool.
- Make the Herbed Yogurt Dressing. The total recipe does make extra dressing than you would want for 4 wraps, so you possibly can lower it in half if you happen to like. It’s also possible to simply use your favourite bottled dressing, if you happen to choose.*. Warmth your tortilla within the microwave, or on the stovetop, to loosen it up in order that it doesn’t break, or tear, when rolling up.
- Lay wraps out on a flat floor and to every wrap, layer 1/3 cup hummus, 1/2 cup quinoa, 1/4 cup dressing (and a few chopped recent herbs on high of dressing if you happen to like) 2 slices of the baked tofu after which 1/4 of the roasted greens.
- Fastidiously fold the perimeters of the tortilla in, over all of the components, after which roll up tightly. I prefer to seal the underside of the wraps in a scorching pan with some cooking spray, simply in order that they keep collectively higher, however that step is optionally available. Lower wraps in half and revel in with fruit, chips or veggies.
Recipe Continuously Requested Questions
- Make this recipe gluten free through the use of your favourite gluten free wrap.
- Make this recipe vegan through the use of a vegan yogurt for the sauce.
- Can the quinoa be substituted? Sure, you might be welcome to make use of a distinct grain if you happen to don’t need to use quinoa.
- Can extra greens be added? Sure, so long as there’s room, you possibly can add any extra components you need.
- Can these wraps be made forward of time? Sure, I prefer to assemble my wrap within the morning to get pleasure from for lunch that day. I wouldn’t advocate making them too far upfront, as wraps do are inclined to get soggy in the event that they sit for too lengthy, particularly with the dressing.
- How lengthy do leftovers final? Leftovers ought to final about 4-5 days, if saved in an air-tight container within the fridge.
Have a query I didn’t reply? Ask me within the remark part under and I’ll get again to you ASAP!
Trying For Extra Vegetarian Wrap Recipes?
Inexperienced Goddess Chickpea Wraps
Black Bean Wraps with Chipotle Tahini
Roasted Vegetable Hummus Wraps with Feta
Straightforward Excessive Protein Vegetarian Wraps
Whole Time: 45 minutes
Yield: 4
Food plan: Vegetarian
Description
These Excessive Protein Vegetarian Wraps are filled with hummus, quinoa, tofu and greens. As soon as all components are prepped, they’re fast and straightforward to assemble for a wholesome lunch, that may be taken on the go. These wraps might be served chilled, or heat, relying on what you like. Get pleasure from these nutrient dense wraps with a aspect of fruit, chips or recent veggies.
- 4 giant burrito sized wraps
- 1 1/3 cup hummus, your favourite type
- 2 cups cooked quinoa, tri-color or common
- 1 (7 oz) package deal baked tofu, taste of alternative (with every bit lower into 4 thinner slices)
- 1 cup Herbed Yogurt Dressing, or your favourite herby/inexperienced goddess model dressing
- Chopped recent herbs, like cilantro and parsley (optionally available)
Roasted Greens
- 1 giant purple bell pepper, thinly sliced
- 1 giant yellow bell pepper, thinly sliced
- 1 small zucchini, thinly sliced
- 1 small summer season squash, thinly sliced
- 1/2 giant purple onion, thinly siced
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Directions
- Warmth oven to 425 levels F. Add all sliced veggies to a big sheet pan after which toss with the olive oil, salt and pepper. Roast greens till fork tender and beginning to brown, about 25-Half-hour, flipping as soon as. Put aside and let cool.
- Make the Herbed Yogurt Dressing. The total recipe does make extra dressing than you would want for 4 wraps, so you possibly can lower it in half if you happen to like. It’s also possible to simply use your favourite bottled dressing, if you happen to choose.*. Warmth your tortilla within the microwave, or on the stovetop, to loosen it up in order that it doesn’t break, or tear, when rolling up.
- Lay wraps out on a flat floor and to every wrap, layer 1/3 cup hummus, 1/2 cup quinoa, 1/4 cup dressing (and a few chopped recent herbs on high of dressing if you happen to like) 2 slices of the baked tofu after which 1/4 of the roasted greens.
- Fastidiously fold the perimeters of the tortilla in, over all of the components, after which roll up tightly. I prefer to seal the underside of the wraps in a scorching pan with some cooking spray, simply in order that they keep collectively higher, however that step is optionally available. Lower wraps in half and revel in with fruit, chips or veggies.
Notes
*If utilizing your individual dressing, I’d counsel one thing herby, like a inexperienced goddess dressing.
Every wrap will get: 1/3 cup hummus, 1/2 cup quinoa, 2 slices baked tofu, 1/4th of the roasted veggies and about 1/4 cup dressing. You’ll be able to simply improve, or scale back, the quantity of components in every wrap if desired although.
- Prep Time: 15 minutes
- Cook dinner Time: 30 minutes
- Class: Lunch, Vegetarian
- Methodology: Stovetop
- Delicacies: American
