Prep time: 10 mins
Total time: 10-30 mins (depends on if roasting peppers)
Ultimate hummus wrap
Quick and easy, this wrap is a favourite lunch option for busy families.
vegan, vegetarian, oil free, refined sugar free, kid friendly, nut free, gluten free option, super easy, party food, picnic, burger / wrap, 5 ingredients or less
2 red peppers, split in half and cored
4 wholemeal wraps
1 cup hummus or bean dip
1 carrot, diced
1 cucumber, diced
1 handful coriander, roughly chopped (optional)
Turn the oven grill on. Place halved and cored red peppers on a baking tray and roast under the oven grill for 10 minutes, or until the skin is blackened in parts. Remove from the oven, place roast peppers in a bowl and cover for 10 minutes. When cool enough to handle, peel skin and discard the skin and slice the remaining pepper.
Preheat the oven to 180 °C . Place wholemeal wraps on a tray and warm in the oven for 5-10 minutes or until heated through.
Once the wraps are warm, lay flat and fill one at a time. Firstly, spread the hummus and other ingredients horizontally across the wrap, leaving space at the edges. Next, fold each side edge over the ingredients. Lastly, fold over the bottom part of the wrap (closest to you) to cover the ingredients. Then just roll over to the top of the wrap. Done, nice and easy!
Make roasted red peppers ahead of time and keep in the fridge for the week ahead.
Add other roasted vegetables such as sweet potato, beetroot or pumpkin.
For a gluten-free option, use gluten-free wholegrain wraps.
The crunch of the carrots and fresh coriander is what really makes this wrap the ultimate. I use these as a great weekend lunch or a favourite for our kids lunch meal.
Dr Jeremy Lanford
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