Superfoods are nutrient dense meals that we should always all be including extra of to our diets. So, fairly than give attention to what must be taken away, let’s give attention to all of the wholesome meals we will add to our meals this 12 months. My Vegetarian Superfood Wraps are filled with all my favourite superfood substances, together with: avocado, kale, quinoa, dates and sunflower seeds. Put together the filling forward of time and make a contemporary wrap every morning for a wholesome lunch.
“Superfood” could sound like a buzzword, however they’re really actually vital, and you could already be consuming tons of them. Superfoods are nutrient dense meals that provide important well being advantages, this consists of issues like: beans, darkish leafy greens, inexperienced tea and quinoa. At present I’m excited to share my Vegetarian Superfood Wrap recipe that’s filled with a couple of of my favourite ones. The kale and quinoa filling will be ready forward of time, so these wraps will be made rapidly, as quickly because the craving hits. Serve with a facet of fruit, nuts or veggies for a balanced meal.
Why You’ll Love These Wholesome Vegetarian Wraps
- Filled with superfoods – Superfoods are nice substances so as to add to your on a regular basis eating regimen, and these wraps are filled with them. It’s at all times nice when each single ingredient in a recipe is filled with well being advantages. These plant based mostly wraps are a lunch you’ll be able to be ok with consuming.
- Customizable – I do know I did use fairly a couple of substances for these wraps, however you’ll be able to simply choose and select what you utilize, based mostly in your preferences. For instance, use a flavored hummus as an alternative of plain, spinach as an alternative of kale or miss the quinoa should you don’t really feel like cooking it.
- Nice for lunch – Today, when the solar goes down early, it’s simple to lose motivation within the afternoon. I discover that consuming a refreshing, veggie packed, meal like these superfood wraps helps give me the power I would like to complete the time out robust. Serve with contemporary fruit and nuts or chips for a balanced meal.
What Is A Superfood?
The time period “Superfood” has change into some what of a buzzword these previous few years, however after I use the time period, I’m referring to meals which are exponentially wealthy in vitamins like antioxidants, nutritional vitamins, minerals, fiber and protein. Some common superfoods embody: beans, citrus fruit, darkish leafy greens, nuts, seeds, complete grains, yogurt and cruciferous veggies. Superfood substances add so many well being advantages to the whole lot you add them to, and these vegetarian wraps are stuffed with them.
Vegetarian Superfood Wrap Recipe Elements
- Wraps – I used massive spinach wraps for this recipe, however common flour tortillas would additionally work.
- Hummus – I simply used plain hummus for these wraps, however you’re welcome to make use of a flavored hummus should you like.
- Avocado – Avocado provides wholesome fats and helps add creaminess without having cheese. In the event you can’t discover a ripe avocado, you’ll be able to both omit it or use a couple of tablespoons of packaged guacamole.
- Quinoa – I used tri-colored quinoa, however white quinoa will also be used. You too can use a distinct grain of alternative, should you like.
- Kale – I used curly kale, however you should utilize lacinato kale or one other darkish leafy inexperienced of alternative, like spinach.
- Sunflower seeds – Seeds and nuts add wholesome fat and a few texture to those wraps. I like to make use of sunflower seeds, however walnuts or almonds would even be nice.
- Dressing – I used a easy selfmade dressing for these wraps utilizing olive oil, vinegar, lemon, maple syrup, dijon mustard, salt and pepper. You possibly can simply use your favourite bottled dressing should you like although.
How To Make Simple Vegetarian Wraps
- Add all dressing substances to a jar, or bowl, and whisk till fully mixed. Give the dressing a fast style and add additional seasonings, if wanted. Set dressing apart till prepared to make use of.
- To a big bowl, add the cooked quinoa, chopped kale, chickpeas, crimson onion, sunflower seeds and chopped dates. Pour the dressing in and blend till salad substances are nicely coated.
- Assemble the wraps. I wish to warmth my wrap up for a couple of seconds earlier than assembling, simply so it folds simply with out breaking. Lay the wrap on a flat floor and unfold about 1/4 cup of hummus into the center of the wrap. Prime hummus with a couple of slices of avocado and season with salt and pepper, after which about 1 cup of the quinoa kale combination.
- Rigorously fold the perimeters of the wrap in after which roll up as tightly as you’ll be able to. You possibly can then place the wrap, seam facet down, in a sizzling pan for a minute to seal the underside of the wrap, if desired. Lower wrap in half and revel in.
Recipe Incessantly Requested Questions
- Make this recipe gluten free by utilizing your favourite gluten free wraps.
- This recipe is already vegan.
- If not vegan, be at liberty so as to add some crumbled feta cheese to the kale and quinoa combination for additional protein and calcium.
- Can these wraps be made forward of time? I’d suggest getting ready the wrap filling, as much as 4 days forward of time, after which you’ll be able to simply throw collectively these wraps every morning, or simply earlier than you’re able to eat. Totally assembled wraps ought to keep good for about 2-3 days earlier than getting soggy.
- How lengthy do leftovers final? The tortillas across the wraps are more likely to get somewhat soggy, from the hummus and dressing, if saved for a couple of days, however all of the substances ought to keep good for about 4-5 days.
- Can further substances be added to those superfood wraps? Sure, you’re welcome so as to add any additional substances you want to those wraps.
Have a query I didn’t reply? Ask me within the remark part beneath and I’ll get again to you ASAP!
Trying For Extra Vegetarian Wrap Recipes?
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Vegetarian Superfood Wraps
Complete Time: 25 minutes
Yield: 4-6 1x
Weight-reduction plan: Vegan
Description
Superfoods are nutrient dense meals that we should always all be including extra of to our diets. So, fairly than give attention to what must be taken away, let’s give attention to all of the wholesome meals we will add to our meals this 12 months. My Vegetarian Superfood Wraps are filled with all my favourite superfood substances, together with: avocado, kale, quinoa, dates and sunflower seeds. Put together the filling forward of time and make a contemporary wrap every morning for a wholesome lunch.
- 4–6 massive wraps
- 1 1/4 cups cooked quinoa
- 2 cups chopped curly kale leaves, I like to cut into actually small items
- 1 (15 oz) can chickpeas, drained and rinsed
- 1/3 cup chopped medjool dates
- 1/3 cup chopped walnuts, or sunflower seeds
- 1/4 cup chopped crimson onion
- 1–2 cups hummus, plain or flavored (I used about 1/4 cup on every wrap)
- 1 massive avocado, thinly sliced
- Salt and black pepper
Dressing
- 1/3 cup additional virgin olive oil
- 2 tablespoons contemporary lemon juice, or much less you need it somewhat extra delicate
- 1 tablespoon crimson wine vinegar
- 1/2 teaspoon pure maple syrup, or honey
- 1/2 teaspoon dijon mustard
- 1/2 teaspoon tamari, or soy sauce
- 1/4 teaspoon granulated garlic
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Directions
- Add all dressing substances to a jar, or bowl, and whisk till fully mixed. Give the dressing a fast style and add additional seasonings, if wanted. Set dressing apart till prepared to make use of.
- To a big bowl, add the cooked quinoa, chopped kale, chickpeas, crimson onion, sunflower seeds and chopped dates. Pour the dressing in and blend till salad substances are nicely coated.
- Assemble the wraps. I wish to warmth my wrap up for a couple of seconds earlier than assembling, simply so it folds simply with out breaking. Lay the wrap on a flat floor and unfold about 1/4 cup of hummus into the center of the wrap. Prime hummus with a couple of slices of avocado and season with salt and pepper, after which about 1 cup of the quinoa kale combination.
- Rigorously fold the perimeters of the wrap in after which roll up as tightly as you’ll be able to. You possibly can then place the wrap, seam facet down, in a sizzling pan for a minute to seal the underside of the wrap, if desired. Lower wrap in half and revel in.
- Prep Time: 25 minutes
- Prepare dinner Time: 0 minutes
- Class: Lunch, Vegetarian
- Methodology: No Prepare dinner
- Delicacies: American
