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Spinach Hummus Lunch Wraps

 
Spinach Hummus Lunch Wraps
Image © Love & Lemons
 
One serving costs about $0

$0.00 per serving

1 people like this recipe

1 likes

This recipe is ready in 15 minutes

Ready in 15 minutes

spoonacular Score:5%

Spoonacular Score: 5%

 

Ingredients

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

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: $1.64
Ingredient
4 tortillas
8 spinach leaves
1 cucumber
2 slices mixed peppers
1 sprig fresh parsley
some tofu
some hemp seeds
15 ounces canned chickpeas
1/4 cup vegetable broth
3 tablespoons fresh lemon juice
2 tablespoons tahini
1 garlic clove
1/2 teaspoon sea salt
1/4 cup fresh parsley
1/8 teaspoon cumin
1/8 teaspoon smoked paprika
1 1/2 cup fresh spinach
Price
$0.51
$0.07
$0.72
$0.56
$0.04
$0.79
$1.02
$0.87
$0.19
$0.31
$0.35
$0.07
$0.01
$0.59
$0.02
$0.03
$0.40
$6.55

Tips

Health Tips

  • 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.

  • 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!

  • 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).

  • 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

  • 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.

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

  • You do not have to remove the seeds from a cucumber. In fact, the seeds are probably the most nutritious part! As for the skin, you should probably peel cucumbers (unless you like the skin and know the cucumber has not been waxed).

Disclaimer

Nutritional Information

Quickview
317 Calories
15g Protein
12g Total Fat
38g Carbs
0% Health Score
Limit These
Calories
317
16%

Fat
12g
19%

  Saturated Fat
1g
10%

Carbohydrates
38g
13%

  Sugar
4g
5%

Cholesterol
0.0mg
0%

Sodium
879mg
38%

Get Enough Of These
Protein
15g
30%

Vitamin K
139µg
133%

Vitamin C
53mg
65%

Manganese
1mg
64%

Vitamin A
1927IU
39%

Vitamin B6
0.72mg
36%

Phosphorus
347mg
35%

Fiber
7g
31%

Folate
120µg
30%

Vitamin B1
0.43mg
28%

Iron
4mg
28%

Copper
0.49mg
24%

Magnesium
76mg
19%

Selenium
12µg
17%

Potassium
585mg
17%

Calcium
136mg
14%

Vitamin B3
2mg
12%

Zinc
1mg
12%

Vitamin B2
0.16mg
9%

Vitamin B5
0.64mg
6%

Vitamin E
0.59mg
4%

covered percent of daily need

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