Alfalfa Sprouts
This Veggie Wrap with Hummus and Alfalfa Sprouts is a fresh, nutritious, and flavorful meal that’s perfect for a quick lunch or light dinner. Packed with vibrant vegetables like crisp cucumbers, juicy tomatoes, and crunchy bell peppers, this wrap is elevated by the creamy texture of hummus and the delicate, nutty flavor of alfalfa sprouts.
The whole-grain tortilla adds a wholesome touch, making it a balanced option for vegetarians and health-conscious eaters. Whether you’re meal-prepping for the week or looking for an on-the-go snack, this recipe is customizable, easy to prepare, and bursting with fresh ingredients.
Alfalfa sprouts not only add a delightful crunch but are also rich in vitamins and antioxidants, making this wrap as nutritious as it is delicious. With minimal prep time and no cooking required, it’s an ideal choice for busy days when you want something satisfying yet light. Enjoy it at home, at work, or on a picnic—this versatile wrap is sure to become a go-to in your recipe rotation.
Timing
📌 Number of Servings: 4 servings
⏳ Preparation Time: 15 minutes
🔥 Cooking Time: 0 minutes
🥢 Ingredients :
✅ 4 whole-grain tortillas (10-inch)
✅ 1 cup hummus (store-bought or homemade)
✅ 1 cup alfalfa sprouts, rinsed and dried
✅ 1 medium cucumber, thinly sliced
✅ 1 large tomato, thinly sliced
✅ 1 red bell pepper, thinly sliced
✅ 1 cup shredded carrots
✅ 2 cups baby spinach or mixed greens
✅ 1 avocado, sliced
✅ 1/4 cup crumbled feta cheese (optional)
✅ Salt and black pepper to taste
✅ 1 tablespoon lemon juice (optional, for extra flavor)
👨🍳 Instructions :
- Lay a tortilla flat on a clean surface.
- Spread 1/4 cup of hummus evenly over the center of the tortilla, leaving a 1-inch border.
- Layer 1/2 cup of baby spinach, a few cucumber slices, tomato slices, bell pepper slices, and shredded carrots over the hummus.
- Add 1/4 of the avocado slices and sprinkle with 1/4 cup of alfalfa sprouts.
- If using, sprinkle 1 tablespoon of crumbled feta cheese and a pinch of salt and black pepper. Drizzle with a few drops of lemon juice for extra zest.
- Tuck the bottom edge of the tortilla upward, then fold the sides inward and roll firmly to seal.
- Slice the wrap in half diagonally, if desired, and serve immediately or wrap in foil for later.
- Repeat with the remaining tortillas and ingredients.
💡 TIPS :
- Use homemade hummus for a fresher taste or try flavored varieties like roasted red pepper or garlic hummus.
- Rinse alfalfa sprouts thoroughly and pat dry to avoid excess moisture in the wrap.
- For meal prep, store the wraps in an airtight container in the refrigerator for up to 2 days. Add avocado just before serving to prevent browning.
- Swap whole-grain tortillas for gluten-free or low-carb options to suit dietary needs.
- Add a dash of hot sauce or tahini for extra flavor.
📊Nutrition Information (per serving)
Note: Nutrition values are approximate and vary based on ingredients and portion sizes
- Calories: 320 kcal
- Total Fat: 14g
- Saturated Fat: 2.5g
- Cholesterol: 5mg (0mg if omitting feta)
- Sodium: 540mg
- Total Carbohydrate: 40g
- Dietary Fiber: 9g
- Sugars: 5g
- Protein: 10g
❓ FAQ :
- Can I make this wrap vegan?
Yes, simply omit the feta cheese or use a vegan cheese alternative. - How do I store alfalfa sprouts?
Store alfalfa sprouts in a sealed container in the refrigerator, lined with a paper towel to absorb moisture, for up to 4-5 days. - Can I use other sprouts instead of alfalfa sprouts?
Yes, you can use clover sprouts, broccoli sprouts, or microgreens as substitutes. - Is this wrap gluten-free?
It can be made gluten-free by using gluten-free tortillas. - Can I add protein to this wrap?
Yes, add grilled tofu, chickpeas, or tempeh for extra protein. - What steps can I take to keep the wrap from becoming too moist?
Pat all vegetables dry, especially sprouts and greens, and avoid overloading with hummus. - Can I freeze these wraps?
Freezing is not recommended, as the fresh vegetables and hummus may become watery when thawed. - What other vegetables can I add?
Try shredded zucchini, red onion, or roasted eggplant for variety. - Is this recipe kid-friendly?
Yes, kids love the colorful veggies and mild flavors. You can reduce the hummus or skip the feta for picky eaters. - Can I make this wrap ahead of time?
Yes, prepare wraps up to a day in advance, but add avocado and sprouts just before serving to maintain freshness.
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