Crunchy Quinoa & Veggie Protein-Packed Healthy Wrap

• 1 cup quinoa, rinsed
• 2 cups water
• 1 large red bell pepper, finely diced
• 1 medium cucumber, seeded and diced
• 1 medium carrot, julienned or grated
• 1 ripe avocado, sliced
• 1/2 cup shredded red cabbage
• 1/4 cup chopped fresh cilantro
• 1/2 cup hummus (store-bought or homemade)
• 4 large whole wheat or gluten-free tortilla wraps
• 1 tablespoon fresh lime juice
• 1/2 teaspoon ground cumin
• Salt and pepper to taste
• Optional: 1/4 cup toasted pumpkin seeds or chopped walnuts for crunch

Instructions

1. Rinse the quinoa under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add quinoa and a pinch of salt, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy. Remove from heat and fluff with a fork.
2. Transfer cooked quinoa to a large bowl. While still warm, stir in lime juice, ground cumin, and a pinch of salt and pepper. Let it cool slightly.
3. Prepare the vegetables: dice the red bell pepper and cucumber, julienne or grate the carrot, shred the cabbage, and roughly chop the cilantro.
4. Lay out each tortilla wrap on a clean surface. Spread about 2 tablespoons of hummus evenly over the center of each wrap, leaving about an inch from the edges.
5. Divide the quinoa evenly among the wraps, layering on bell pepper, cucumber, carrot, cabbage, avocado slices, and cilantro. If using, sprinkle pumpkin seeds or walnuts on top for extra crunch.
6. Fold in the sides of the wrap and then roll tightly from the bottom up, enclosing the filling completely.
7. Slice each wrap in half diagonally and serve immediately. For meal prep, wrap tightly in parchment paper or foil and store in the refrigerator for up to 2 days.
8. Optional: Serve with a side of Greek yogurt mixed with fresh herbs or a light vinaigrette for dipping.

Chef tips

• Use cold quinoa to avoid wilting the fresh veggies and avocado inside the wrap.
• If you don’t have fresh lime, a splash of apple cider vinegar can also brighten the quinoa flavor.
• For vegan and nut-free variations, omit the pumpkin seeds/walnuts or replace with sunflower seeds.
• To keep avocado from browning, toss slices lightly in lemon or lime juice before assembling.