Tuna wrap with hummus and veggies
Discover a nutritious and delicious Tuna Wrap with Hummus and Veggies recipe! Packed with protein-rich canned tuna, creamy hummus, and fresh veggies like red pepper, pickles, and carrots, all wrapped in a soft tortilla. Perfect for a quick, healthy lunch or dinner option.
- 27 Aug 2024
- Cook time 10 min
- Prep time 10 min
- 1 Servings
- 7 Ingredients
Easy to prepare, nutritious, and delicious, this Tuna Wrap with Hummus and Veggies is a perfect meal for any time of the day. Packed with protein and a variety of flavors, this wrap is both satisfying and healthy. Whether you're looking for a quick lunch or a light dinner, this recipe is sure to please.
Ingredients:
Instructions:
- In a small saucepan, add enough water to cover the egg and bring it to a boil.
- Once boiling, add the egg carefully with a spoon.
- Cook for about 9-12 minutes for a hard-boiled egg.
- Once cooked, transfer the egg to a bowl of ice water to cool. After a few minutes, peel the egg and set aside.
- Slice the red pepper into thin strips.
- Dice the pickles into small pieces.
- Shred or julienne the carrots if not pre-prepared.
- Lay the tortilla flat on a clean surface or plate.
- Spread the hummus evenly across the surface of the tortilla, leaving a small border around the edges.
- Flake the drained tuna and spread it evenly over the hummus-coated tortilla.
- Evenly distribute the sliced red pepper, diced pickles, and shredded carrots over the tuna.
- Slice the peeled hard-boiled egg and place the slices evenly over the other ingredients.
- Carefully roll the tortilla tightly to enclose the filling. To do this, fold in the sides, then roll from the bottom up, keeping the ingredients packed together.
- Slice the wrap in half diagonally for easier handling and a nice presentation.
- Serve immediately, or wrap tightly in foil or plastic wrap if taking it on the go.
Tips:
- Use a whole wheat tortilla for added fiber and nutrients.
- If you prefer, you can use fresh tuna instead of canned tuna.
- For extra tanginess, add a few drops of lemon juice to the hummus.
- Feel free to add or substitute other vegetables like cucumber, spinach, or avocado for more variety.
- To make the wrap extra creamy, you can mix the tuna with a little bit of Greek yogurt or mayonnaise before adding it to the wrap.
- To keep the wrap from becoming soggy, make sure to drain the tuna and pat the veggies dry before assembling.
And there you have it! A delicious, healthy, and easy-to-make Tuna Wrap with Hummus and Veggies. Perfect for a quick meal that you can enjoy at home or on the go. The combination of tuna, hummus, and fresh vegetables provides a well-balanced and satisfying meal that will keep you energized and full. Bon appétit!
| Nutrition Facts | |
|---|---|
| Serving Size | 300 grams |
| Energy | |
| Calories 340kcal | 13% |
| Protein | |
| Protein 27g | 17% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 7g | 18% |
| Sugar 4.90g | 5% |
| Fat | |
| Fat 12g | 14% |
| Saturated 2.50g | 8% |
| Cholesterol 210mg | - |
| Vitamins | |
| Vitamin A 610ug | 68% |
| Choline 200mg | 36% |
| Vitamin B1 0.21mg | 17% |
| Vitamin B2 0.38mg | 29% |
| Vitamin B3 10mg | 60% |
| Vitamin B6 0.61mg | 36% |
| Vitamin B9 72ug | 19% |
| Vitamin B12 2.43ug | 101% |
| Vitamin C 50mg | 56% |
| Vitamin E 2.33mg | 16% |
| Vitamin K 16ug | 14% |
| Minerals | |
| Calcium, Ca 110mg | 9% |
| Copper, Cu 0.25mg | 0% |
| Iron, Fe 3.66mg | 33% |
| Magnesium, Mg 90mg | 21% |
| Phosphorus, P 410mg | 33% |
| Potassium, K 630mg | 19% |
| Selenium, Se 77ug | 134% |
| Sodium, Na 510mg | 34% |
| Zinc, Zn 2.31mg | 21% |
| Water | |
| Water 230g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |