Tuna wrap with hummus and veggies
This Tuna Wrap with Hummus and Veggies features protein-rich tuna, creamy hummus, and a mix of fresh vegetables, all wrapped in a tortilla for easy enjoyment. Quick to prepare, it's a nutritious option for lunch or dinner.
Cook time 10 min
Prep time 10 min
Ingredients:
1 egg1 tortilla
2 tbsp hummus
1/2 red pepper
1/3 pickles
1/2 cup carrots
1/2 can canned tuna
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.
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.
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!
Tuna wrap with hummus and veggies FAQ:
To cook a hard-boiled egg for the tuna wrap, bring water to a boil, then add the egg and cook for about 9-12 minutes. After cooking, transfer it to ice water to cool.
You can substitute canned tuna with canned chicken, chickpeas, or even cooked tofu for a vegetarian option. Adjust the seasoning as needed.
Yes, you can store the tuna wrap in the refrigerator for up to 1 day. Wrap it tightly in foil or plastic wrap to maintain freshness.
A soft flour tortilla works best for this recipe, but you can also use whole wheat, spinach, or gluten-free tortillas according to your preference.
Ensure the vegetables are firm, colorful, and free of any soft spots or discoloration. Fresh vegetables will give the wrap the best flavor and texture.
Cooking 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.
Nutrition Facts
1 ServingsCalories 340kcal
Protein 27g
Carbohydrates 33g
Fiber 7g
Sugar 4.90g
Fat 12g
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