Superfoods are nutrient dense foods that we should all be adding more of to our diets. So, rather than focus on what needs to be taken away, let’s focus on all the healthy foods we can add to our meals this year. My Vegetarian Superfood Wraps are packed with all my favorite superfood ingredients, including: avocado, kale, quinoa, dates and sunflower seeds. Prepare the filling ahead of time and make a fresh wrap each morning for a healthy lunch.
“Superfood” may sound like a buzzword, but they’re actually really important, and you may already be eating tons of them. Superfoods are nutrient dense foods that offer significant health benefits, this includes things like: beans, dark leafy greens, green tea and quinoa. Today I’m excited to share my Vegetarian Superfood Wrap recipe that is packed with a few of my favorite ones. The kale and quinoa filling can be prepared ahead of time, so these wraps can be made quickly, as soon as the craving hits. Serve with a side of fruit, nuts or veggies for a balanced meal.
Why You’ll Love These Healthy Vegetarian Wraps
- Packed with superfoods – Superfoods are great ingredients to add to your everyday diet, and these wraps are packed with them. It’s always great when every single ingredient in a recipe is full of health benefits. These plant based wraps are a lunch you can feel good about eating.
- Customizable – I know I did use quite a few ingredients for these wraps, but you can easily pick and choose what you use, based on your preferences. For example, use a flavored hummus instead of plain, spinach instead of kale or leave out the quinoa if you don’t feel like cooking it.
- Great for lunch – These days, when the sun goes down early, it’s easy to lose motivation in the afternoon. I find that eating a refreshing, veggie packed, meal like these superfood wraps helps give me the energy I need to finish the day out strong. Serve with fresh fruit and nuts or chips for a balanced meal.
What Is A Superfood?
The term “Superfood” has become some what of a buzzword these last few years, but when I use the term, I’m referring to foods that are exponentially rich in nutrients like antioxidants, vitamins, minerals, fiber and protein. Some popular superfoods include: beans, citrus fruit, dark leafy greens, nuts, seeds, whole grains, yogurt and cruciferous veggies. Superfood ingredients add so many health benefits to everything you add them to, and these vegetarian wraps are full of them.
Vegetarian Superfood Wrap Recipe Ingredients
- Wraps – I used large spinach wraps for this recipe, but regular flour tortillas would also work.
- Hummus – I just used plain hummus for these wraps, but you are welcome to use a flavored hummus if you like.
- Avocado – Avocado adds healthy fat and helps add creaminess without needing cheese. If you can’t find a ripe avocado, you can either omit it or use a few tablespoons of packaged guacamole.
- Quinoa – I used tri-colored quinoa, but white quinoa can also be used. You can also use a different grain of choice, if you like.
- Kale – I used curly kale, but you can use lacinato kale or another dark leafy green of choice, like spinach.
- Sunflower seeds – Seeds and nuts add healthy fats and some texture to these wraps. I like to use sunflower seeds, but walnuts or almonds would also be great.
- Dressing – I used a simple homemade dressing for these wraps using olive oil, vinegar, lemon, maple syrup, dijon mustard, salt and pepper. You can easily use your favorite bottled dressing if you like though.
How To Make Easy Vegetarian Wraps
- Add all dressing ingredients to a jar, or bowl, and whisk until completely combined. Give the dressing a quick taste and add extra seasonings, if needed. Set dressing aside until ready to use.
- To a large bowl, add the cooked quinoa, chopped kale, chickpeas, red onion, sunflower seeds and chopped dates. Pour the dressing in and mix until salad ingredients are well coated.
- Assemble the wraps. I like to heat my wrap up for a few seconds before assembling, just so it folds easily without breaking. Lay the wrap on a flat surface and spread about 1/4 cup of hummus into the middle of the wrap. Top hummus with a few slices of avocado and season with salt and pepper, and then about 1 cup of the quinoa kale mixture.
- Carefully fold the sides of the wrap in and then roll up as tightly as you can. You can then place the wrap, seam side down, in a hot pan for a minute to seal the bottom of the wrap, if desired. Cut wrap in half and enjoy.
Recipe Frequently Asked Questions
- Make this recipe gluten free by using your favorite gluten free wraps.
- This recipe is already vegan.
- If not vegan, feel free to add some crumbled feta cheese to the kale and quinoa mixture for extra protein and calcium.
- Can these wraps be made ahead of time? I would recommend preparing the wrap filling, up to 4 days ahead of time, and then you can easily throw together these wraps each morning, or just before you’re ready to eat. Fully assembled wraps should stay good for about 2-3 days before getting soggy.
- How long do leftovers last? The tortillas around the wraps are likely to get a little soggy, from the hummus and dressing, if stored for a few days, but all the ingredients should stay good for about 4-5 days.
- Can additional ingredients be added to these superfood wraps? Yes, you are welcome to add any extra ingredients you like to these wraps.
Have a question I didn’t answer? Ask me in the comment section below and I will get back to you ASAP!
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Vegetarian Superfood Wraps
- Total Time: 25 minutes
- Yield: 4-6 1x
- Diet: Vegan
Description
Superfoods are nutrient dense foods that we should all be adding more of to our diets. So, rather than focus on what needs to be taken away, let’s focus on all the healthy foods we can add to our meals this year. My Vegetarian Superfood Wraps are packed with all my favorite superfood ingredients, including: avocado, kale, quinoa, dates and sunflower seeds. Prepare the filling ahead of time and make a fresh wrap each morning for a healthy lunch.
Ingredients
- 4-6 large wraps
- 1 1/4 cups cooked quinoa
- 2 cups chopped curly kale leaves, I like to chop into really small pieces
- 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 red onion
- 1-2 cups hummus, plain or flavored (I used about 1/4 cup on each wrap)
- 1 large avocado, thinly sliced
- Salt and black pepper
Dressing
- 1/3 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice, or less you want it a little more mild
- 1 tablespoon red 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
Instructions
- Add all dressing ingredients to a jar, or bowl, and whisk until completely combined. Give the dressing a quick taste and add extra seasonings, if needed. Set dressing aside until ready to use.
- To a large bowl, add the cooked quinoa, chopped kale, chickpeas, red onion, sunflower seeds and chopped dates. Pour the dressing in and mix until salad ingredients are well coated.
- Assemble the wraps. I like to heat my wrap up for a few seconds before assembling, just so it folds easily without breaking. Lay the wrap on a flat surface and spread about 1/4 cup of hummus into the middle of the wrap. Top hummus with a few slices of avocado and season with salt and pepper, and then about 1 cup of the quinoa kale mixture.
- Carefully fold the sides of the wrap in and then roll up as tightly as you can. You can then place the wrap, seam side down, in a hot pan for a minute to seal the bottom of the wrap, if desired. Cut wrap in half and enjoy.
- Prep Time: 25 mins
- Cook Time: 0 mins
- Category: Lunch, Vegetarian
- Method: No Cook
- Cuisine: American
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