Quinoa Veggie Wrap Recipe {Vegan} - The Nutty Scoop from Nuts.com (2024)

Quinoa Veggie Wrap Recipe {Vegan} - The Nutty Scoop from Nuts.com (1)

This quinoa veggie wrap recipe was developed exclusively for Nuts.com and our customers by Miryam Quinn Doblas, Registered Dietitian (RD). Miryam shares her passion for nutrition and healthy eating on her website, Eat Good 4 Life.

I love making simple and delicious vegetarian lunches for my kids to take to school. When I’m busy and don’t have time to cook, I can count on these easy quinoa veggie wraps. This recipe is one of my family’s favorites. For a quick and healthy dinner, I serve the wraps with a fruit smoothie or trail mix on the side.

These veggie wraps are packed with high-quality protein thanks to the quinoa. This naturally gluten-free grain is considered a superfood because it’s a powerhouse of nutrition. Quinoa contains all nine essential amino acids, and lends seven grams of hearty protein per serving. For digestive health, quinoa is rich in dietary fiber and provides nearly twice as much fiber per serving as any other grain. It also has over 25 percent of the daily recommended value for energy-boosting iron. Even though it’s actually a seed, the texture of quinoa is fluffy and grain-like, making it a staple of many gluten-free diets.

My kids really enjoy having the wraps with hummus inside, and the creamy consistency helps the quinoa stay in place. Alternatively, you can use mayonnaise, but hummus is my preferred choice as it’s a delicious dairy-free option that adds extra protein and fiber. For gluten-free diets, you can use gluten-free tortilla wraps.

Modify the recipe to your liking by using the vegetables of your choice. It helps to change things up from time to time. My go-to wraps include fresh spinach, sun-dried tomatoes, and shredded carrots. The satisfying crunch of fresh vegetables complements the creamy hummus and fluffy quinoa, which all come together in an easy-to-make wrap. Just a few sun-dried tomatoes bring a rich tomato flavor with a gourmet touch. They’re also highly concentrated in fiber, and vitamins A & C.

Making these quinoa veggie wraps is super easy and healthy. You can conveniently pack them for work and school, or prepare them for dinner any night of the week. Blend a fruit smoothie for a healthy and refreshing beverage to enjoy with the wraps, or have them with your favorite trail mix. I’m sure you’ll enjoy this satisfying and delicious recipe!

Quinoa Veggie Wrap Recipe {Vegan}

Category: Health, Recipes, Vegan

Servings: 4 servings

Ingredients

4 tortilla wraps
1 cup quinoa, uncooked
1/2 cup hummus
3 oz fresh spinach
2 oz sun-dried tomatoes, chopped
2 oz shredded carrots

Instructions

To cook the quinoa, add it to two cups of water or broth and bring the mixture to a boil. Reduce the heat and let it simmer for 15 to 20 minutes. Fluff it with a fork and set it aside to cool. Alternatively, you can prepare the quinoa in a rice cooker.
Divide the hummus among the four tortilla wraps and spread the hummus over each wrap, keeping it away from the edges. Divide the quinoa among the wraps and spread it out over the hummus. Add the fresh spinach, shredded carrots and sun-dried tomatoes.
Fold two ends in, and then tightly roll the wrap like a burrito. Slice the wrap in half on an angle. Serve and enjoy!

https://blog.nuts.com/quinoa-veggie-wrap-recipe-vegan/

25 Responses to “Quinoa Veggie Wrap Recipe {Vegan}”

Bonnie SadlerJanuary 8, 2015
These sound absolutely amazing…….what is the approximate nutritional value of this recipe? Thanks
Reply

Meghan RemediosJanuary 8, 2015
Hi Bonnie – You can find the Nutrition Facts label at the end of the recipe. I hope that helps!
Reply

Carol MillerJanuary 20, 2015

What are the tortillas that you used for this recipe?

Meghan RemediosJanuary 20, 2015
Hi Carol – The recipe was developed using gluten-free tortillas, however you can use any kind that you prefer.
Reply

LeahJanuary 20, 2015

Love this! Thank you!

Brenda DaleJanuary 21, 2015

I am allergic to tomatoes. Can I just leave them out or do I need to replace thme with something else?

Meghan RemediosJanuary 21, 2015
Hi Brenda – You can just leave the tomatoes out of the recipe or replace them with another vegetable you like 🙂
Reply

Renata RaspJanuary 21, 2015

Is there any such thing as a carb-free wrap??? ( I know…. “say what????”) I am diabetic and grain sensitive so always on the lookout for grain free “bread” substitutes. If there isn’t, you should develop one! Boy, would that ever be a popular item!!! BTW….YOU GUYS ROCK!!!!!

Meghan RemediosJanuary 21, 2015
Thanks, Renata! YOU rock!
We’ve never come across a carb-free wrap, but you should be able to find low-carb and gluten-free tortilla wraps at the grocery store.
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Mary BaggsJanuary 29, 2015
I’ve used romaine leaves in place of the wrap
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BUCKEYEGIRL14June 10, 2016
You can replace the tortilla wraps with lettuce wraps.
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Meghan RemediosJune 28, 2016
Great suggestion, thanks!
Reply

KaronJune 19, 2019
Ole Mexican Ole Xtreme Wellness! Tortilla Wraps have some pretty impressive stats.
50 calories, 16g carbs, 4g protein
Reply

virginiaJanuary 22, 2015

Renata, a grain free substitute for the wrap could be a nori sheet, which is seaweed, very nutritious!

Meghan RemediosJanuary 22, 2015
That’s a great suggestion, Virginia! Thanks for sharing 🙂
Reply
gcpJanuary 28, 2015
Another idea for grain-free wrap is lettuce leaves or any other large green leaf like collard, chard or kale. You could lightly steam to make a little more pliable, too.
I am not a good burrito-wrapper and have found open-face is as tasty – just not as portable!
Reply

Woodrena HendersonJanuary 23, 2015

Do u ship made to orders, such as the wrap sandwich or other products you’ve come up with. Some people are not cool at cooking.

Meghan RemediosJanuary 24, 2015
Hi Woodrena – Aww, we wish we could ship you some of these tasty wraps to enjoy! They’re pretty easy to make if you want to give it a shot 🙂
Reply