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Quinoa Veggie Wrap Recipe {Vegan}

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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.

quinoa-veggie-wrap-recipe

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.

hummus-quinoa-veggie-wrap

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.

quinoa-veggie-wrap-filling

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.

vegan-veggie-wrap-recipe

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}

Total Time: 30 minutes

Yield: 4 servings

Quinoa Veggie Wrap Recipe {Vegan}

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

  1. 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.
  2. 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.
  3. 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/

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This recipe was developed and photographed exclusively for Nuts.com by Miryam Quinn Doblas, RD, of Eat Good 4 Life.

quinoa-veggie-wrap-nutrition-facts

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

  1. bonnie.sadler649@gmail.com' Bonnie Sadler

    These sound absolutely amazing…….what is the approximate nutritional value of this recipe? Thanks

    Reply
  2. plaincitycc@gmail.com' Brenda Dale

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

    Reply
  3. renata.rasp@gmail.com' Renata Rasp

    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!!!!!

    Reply
  4. ainigriv48@gmail.com' virginia

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

    Reply
    • gcp0220@verizon.net' gcp

      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
  5. woodrenahenderson@gmail.com' Woodrena Henderson

    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.

    Reply
    • Meghan Remedios

      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
  6. ainigriv48@gmail.com' Virginia

    Hi Pat Smith,
    I believe you can purchase nori sheets at most health food stores, or a ‘Fresh Market’ or ‘Trader Joe’s’ type store, or ‘Whole Foods’.

    Reply

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