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Spinach Hummus Lunch Wraps

 
Spinach Hummus Lunch Wraps
Image © Love & Lemons
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $2.99 One serving costs about $2.99

$2.99 per serving

1 people like this recipe

1 likes

This recipe is ready in 15 minutes

Ready in 15 minutes

spoonacular Score:93%

Spoonacular Score: 93%

 

Spinach Hummus Lunch Wraps might be just the middl eastern recipe you are searching for. One serving contains 502 calories, 29g of protein, and 25g of fat. For $2.99 per serving, this recipe covers 30% of your daily requirements of vitamins and minerals. 1 person has made this recipe and would make it again. It works well as a budget friendly main course. If you have parsley sprigs, lemon juice, several handfuls of spinach leaves, and a few other ingredients on hand, you can make it. To use up the tortillas you could follow this main course with the Cinnamon Sugar Crisps as a dessert. It is a good option if you're following a gluten free and vegan diet. From preparation to the plate, this recipe takes approximately 15 minutes. All things considered, we decided this recipe deserves a spoonacular score of 5%. This score is very bad (but still fixable). Try Speedy Lunch Wraps, Turkey Lunch-Box Wraps, and Lunch in a Snap: Chipotle Lettuce Wraps for similar recipes.

Ingredients

Servings:
some
some black pepper
black pepper
15 oz
15 oz canned chickpeas
canned chickpeas
1
1  cucumber
cucumber
0.13 tsps
0.13 tsps cumin
cumin
0.25 cups
0.25 cups fresh parsley
fresh parsley
1
1  garlic clove
garlic clove
some
some hemp seeds
hemp seeds
3 Tbsps
3 Tbsps fresh lemon juice
fresh lemon juice
1 sprigs
1 sprigs fresh parsley
fresh parsley
2 slices
2 slices mixed peppers
mixed peppers
0.5 tsps
0.5 tsps sea salt
sea salt
0.13 tsps
0.13 tsps smoked paprika
smoked paprika
1.5 cups
1.5 cups fresh spinach
fresh spinach
8
8  spinach leaves
spinach leaves
2 Tbsps
2 Tbsps tahini
tahini
some
some tofu
tofu
4
4  tortillas
tortillas
0.25 cups
0.25 cups vegetable broth
vegetable broth
some black pepper
some
black pepper
15 oz canned chickpeas
15 oz
canned chickpeas
1  cucumber
1
cucumber
0.13 tsps cumin
0.13 tsps
cumin
0.25 cups fresh parsley
0.25 cups
fresh parsley
1  garlic clove
1
garlic clove
some hemp seeds
some
hemp seeds
3 Tbsps fresh lemon juice
3 Tbsps
fresh lemon juice
1 sprigs fresh parsley
1 sprigs
fresh parsley
2 slices mixed peppers
2 slices
mixed peppers
0.5 tsps sea salt
0.5 tsps
sea salt
0.13 tsps smoked paprika
0.13 tsps
smoked paprika
1.5 cups fresh spinach
1.5 cups
fresh spinach
8  spinach leaves
8
spinach leaves
2 Tbsps tahini
2 Tbsps
tahini
some tofu
some
tofu
4  tortillas
4
tortillas
0.25 cups vegetable broth
0.25 cups
vegetable broth

Equipment

food processor
food processor
aluminum foil
aluminum foil
food processor
food processor
aluminum foil
aluminum foil


Instructions

Read the detailed instructions on Love & Lemons

Price Breakdown

Cost per Serving: $2.99
Ingredient
some black pepper
15 ounces canned chickpeas
1 cucumber
1/8 teaspoon cumin
1/4 cup fresh parsley
1 garlic clove
some hemp seeds
3 tablespoons fresh lemon juice
1 sprig fresh parsley
2 slices mixed peppers
1/2 teaspoon sea salt
1/8 teaspoon smoked paprika
1 1/2 cup fresh spinach
8 spinach leaves
2 tablespoons tahini
some tofu
4 tortillas
1/4 cup vegetable broth
Price
$0.01
$0.87
$0.72
$0.02
$0.59
$0.07
$4.07
$0.31
$0.04
$0.56
$0.01
$0.03
$0.40
$0.07
$0.35
$3.15
$0.51
$0.19
$11.97

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

Disclaimer

Nutritional Information

Quickview
501 Calories
29g Protein
25g Total Fat
42g Carbs
96% Health Score
Limit These
Calories
501
25%

Fat
25g
39%

  Saturated Fat
2g
17%

Carbohydrates
42g
14%

  Sugar
5g
6%

Cholesterol
0.0mg
0%

Sodium
911mg
40%

Get Enough Of These
Protein
29g
59%

Vitamin K
139µg
133%

Phosphorus
679mg
68%

Vitamin C
53mg
65%

Manganese
1mg
64%

Iron
9mg
50%

Vitamin A
2044IU
41%

Vitamin B1
0.6mg
40%

Vitamin B6
0.73mg
36%

Fiber
8g
34%

Copper
0.67mg
33%

Folate
120µg
30%

Magnesium
100mg
25%

Potassium
755mg
22%

Calcium
195mg
20%

Selenium
12µg
18%

Vitamin B3
3mg
15%

Zinc
2mg
15%

Vitamin B2
0.24mg
14%

Vitamin B5
0.64mg
6%

Vitamin E
0.59mg
4%

covered percent of daily need

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