Description
These High Protein Vegetarian Wraps are packed with hummus, quinoa, tofu and vegetables. Once all ingredients are prepped, they are quick and easy to assemble for a healthy lunch, that can be taken on the go. These wraps can be served chilled, or warm, depending on what you prefer. Enjoy these nutrient dense wraps with a side of fruit, chips or fresh veggies.
Ingredients
Scale
- 4 large burrito sized wraps
- 1 1/3 cup hummus, your favorite kind
- 2 cups cooked quinoa, tri-color or regular
- 1 (7 oz) package baked tofu, flavor of choice (with each piece cut into 4 thinner slices)
- 1 cup Herbed Yogurt Dressing, or your favorite herby/green goddess style dressing
- Chopped fresh herbs, like cilantro and parsley (optional)
Roasted Vegetables
- 1 large red bell pepper, thinly sliced
- 1 large yellow bell pepper, thinly sliced
- 1 small zucchini, thinly sliced
- 1 small summer squash, thinly sliced
- 1/2 large red onion, thinly siced
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Heat oven to 425 degrees F. Add all sliced veggies to a large sheet pan and then toss with the olive oil, salt and pepper. Roast vegetables until fork tender and starting to brown, about 25-30 minutes, flipping once. Set aside and let cool.
- Make the Herbed Yogurt Dressing. The full recipe does make more dressing than you would need for four wraps, so you can cut it in half if you like. You can also just use your favorite bottled dressing, if you prefer.*. Heat your tortilla in the microwave, or on the stovetop, to loosen it up so that it doesn’t break, or tear, when rolling up.
- Lay wraps out on a flat surface and to each wrap, layer 1/3 cup hummus, 1/2 cup quinoa, 1/4 cup dressing (and some chopped fresh herbs on top of dressing if you like) 2 slices of the baked tofu and then 1/4 of the roasted vegetables.
- Carefully fold the sides of the tortilla in, over all the ingredients, and then roll up tightly. I like to seal the bottom of the wraps in a hot pan with some cooking spray, just so they stay together better, but that step is optional. Cut wraps in half and enjoy with fruit, chips or veggies.
Notes
*If using your own dressing, I would suggest something herby, like a green goddess dressing.
Each wrap gets: 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 can easily increase, or reduce, the amount of ingredients in each wrap if desired though.
- Prep Time: 15 mins
- Cook Time: 30 mins
- Category: Lunch, Vegetarian
- Method: Stovetop
- Cuisine: American
