Please think of the trees before you print this page. Vegan.io looks great on mobile devices too!
Viewing this page on an iPad? Rotate the screen to switch to kitchen mode.
Would you believe me if I tell you that in 3 easy steps you can have an incredible lunch ready to stuff your face? Well, believe it or not, that all it takes to make out white bean hummus wraps. Which, not only are they quick and easy to make, this wraps are incredibly delicious as well.
First of all, our bean hummus wrap is stuffed with a good load of fresh veggies. This is a great way to get your daily dose of veggies all pilled together in a tortilla. If you have kids, this will make your life a whole lot easier in the healthy food department.
I used carrots, shredded red cabbage and shallots. But if you have any other veggies available you can stuff them in there as well. If you have a few leftover veggies that you're considering throwing away, stop right there! This recipe is ideal to put them to use.
I try to use veggies that have a lot of color. It makes it a lot more appealing for the little ones. And I try to avoid veggies with a lot of water, such as tomatoes. If your wraps sit for too long, the tortillas can get a bit soggy. And since I often make my bean hummus wrap ahead of time for school lunches, it will most likely get messy.
I always suggest making food from scratch whenever possible. Hummus is one of those ingredients that I often use and I really like making my own. A lot of the store bought brands have some sugar in them and a lot of preservatives. It's really not worth buying considering how easy it is to make.
Also, I like making my own hummus because I like switching up the original recipe and making it a bit different. I add things like avocado, roasted pepper, or sun-dried tomatoes. It's a really easy way to make the same recipe but with a completely different taste.
The base of any good hummus is, of course, legumes and tahini. A few other ingredients blended in a food processor will give you a super creamy taste. This time I am adding white beans and a little bit of miso paste. This two ingredients will pump up the protein and will give our recipe a very unique flavour.
Miso adds a lot of flavour to this recipe and is a great alternative if you're missing the taste of cheese. It has that strong somewhat fermented flavour that might do the trick. It is definitely not the same as cheese by any means, that's not we were after, it is always nice to try new and different things but you'll get that deep fermented flavour as well.
Spread some of that bean hummus on a tortilla, add the veggies, get your wrapping game on, and you'll end up with the most delicious bean hummus wrap you've ever encountered. Now you are set for work, school, a good midday hike, or anywhere else where you need to bring lunch with you!
For the white bean hummus
For the fresh veggies
|Amount Per Serving|
|Calories 460||From Fat 148|
|% Daily Value*|
|Total Fat 16g||25.4%|
|Saturated Fat 2g||8.5%|
|Trans Fat 0g|
|Total Carbohydrate 69g||23%|
|Dietry Fiber 13g||52.9%|
|Vitamin K2 0µg||0%|
|Vitamin A 5502.73IU||110.1%|
|Vitamin B-12 4.88µg||81.3%|
|Vitamin B-6 6.31mg||315.4%|
|Vitamin C 25.22mg||42%|
|Vitamin D 0IU||0%|
|Vitamin E 2.52mg||8.4%|
|Vitamin K1 29.16µg||36.5%|
|Folic Acid 49µg|
|Pantothenic acid 1.28mg||12.8%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Did you make this recipe? Please take a photo, share it on Instagram and tag it with #veganio. We love to see your photos.