Our fridge is pretty big by Stockholm apartment standards, but still significantly smaller than what we had when we lived in Vancouver. Probably half the size. After a Saturday afternoon trip to the farmer’s market and a flurry of lunch packing on Sunday, packing the fridge tends to feel a bit like playing Tetris. And don’t even get me started on the freezer, there is nary an inch of space to be had in there.
Still, one of the most satisfying parts of my week is the moment on Sunday afternoon when all of our lunches for the week are squared away in the fridge and freezer. I know: I don’t get out much.
Wraps are something I’ve been playing with lately. They’re handy, portable, convenient, and depending on how you fill them, they last well in the fridge. I also like them for days when I’m trying to travel a little lighter, as taking a wrap means not having to transport my lunch box in both directions if I don’t want to.
It all starts with chipotle hummus. You’ll end up with more hummus than you need for making these wraps, but you won’t regret having it on hand. Use it for a dip with cut up veggies, a sandwich schmear, or just eat it with a spoon while standing in front of your open fridge and contemplating your next move. I judge not.
These wraps will last a few days in the fridge. I ate one after six days and it was still fine, but I’d recommend eating them within 4 days to be on the safe side. Change up the fillings to suit your personal preference, but do me a favour and try the chipotle hummus. It’ll change your life, I promise.
I love using quinoa in wraps and burritos because the wrapper is already pretty carby so I don’t see the point in adding a bunch of rice or another grain. Quinoa adds heft but also a nice blast of protein, so I think it’s perfect here. We’ve kept things pretty simple with a handful of mixed greens and some shredded carrot. Then just roll it on up, wrap with foil, and repeat.
All those chickpeas in this hummus really adds up to something special. Chickpeas, aka garbanzo beans, are a super food! They contain about 12.5 grams of fiber per cup, which is 50% of the recommended daily intake of dietary fiber. About two-thirds of the fiber in garbanzos is insoluble, which is great for digestive health, particularly in the colon. The remaining third is soluble fiber, which can help lower our LDL-cholesterol, total cholesterol, and triglycerides; important for cardiovascular health. The protein-fiber combination in chickpeas is key for stabilizing blood sugar levels, as both protein and fiber move through our digestive systems at a moderate pace. This protein-fiber combination is also beneficial for improving our sense of satiety, which can help prevent over eating. Chickpeas are notable for antioxidant nutrients like vitamin C, vitamin E, and beta-carotene, but also contain concentrated supplies of antioxidant phytonutrients such as flavonoids and polyphenols. Chickpeas also contain valuable amounts of polyunsaturated fatty acids, including alpha-linolenic acid (ALA), the body’s omega-3 fatty acid from which all other omega-3 fats are made. Chickpeas for the win!
Two years ago: Cinnamon Roasted Apples
Four years ago: Molasses Bran Muffins with Figs
chipotle hummus wraps
- FOR THE CHIPOTLE HUMMUS:
- 3 cups cooked chickpeas rinsed well if canned
- ½ cup tahini paste
- 2 garlic cloves smashed and peeled
- juice of 1 lemon about 4 Tbsp
- 1-2 chipotle peppers in adobo sauce
- ½ - 1 tsp salt
- ½ cup cold water
- FOR THE WRAPS:
- 6 large whole wheat tortillas
- chipotle hummus
- 3 cups cooked quinoa
- 6 cups mixed greens rinsed and dried
- 3 large carrots grated
- TO MAKE THE HUMMUS:
- Place chickpeas, tahini, garlic cloves, lemon juice, chipotle pepper(s) and ½ tsp of salt into the bowl of a food processor.
- Pulse a few times to combine, then run the processor while adding water, one Tbsp at a time, until the hummus reaches a desired consistency.
- You may need to stop the processor and scrape the sides from time to time.
- Taste the hummus, and add a bit more salt if needed, and an extra chipotle pepper (or just a spoonful of adobo sauce) if you’d like more heat. Remember that the flavours tend to develop over time, so tread carefully.
- TO MAKE THE WRAPS:
- Spread a whole wheat tortilla with chipotle hummus. You want to spread a generous layer, but don’t go right to the edge or it’ll get messy when you start rolling.
- Next add ½ cup of quinoa, a large handful of mixed greens (about 1 cup) and a small handful of shredded carrot.
- Now you’re ready to roll! Carefully fold the sides in, and then fold one end over the other, pull back to roll the contents into a log, and finish rolling your wrap.
- Wrap tightly with foil, and store in the fridge for up to 4 days.
This recipe makes more hummus than you'll need for the wraps. Store the extras in an airtight container in the fridge for up to 4 days.
Start the hummus with just one chipotle pepper and go from there. Remember the flavours tend to bloom with time, so if you don't like a lot of heat, tread carefully.
Don't feel like making wraps? Layer the greens, quinoa, carrots, and hummus into a bowl and serve with the tortilla on the side.