Green Pea Hummus Wrap

Banish boring sandwiches and shake up your lunch box with our tasty hummus wrap recipe. Creamy green pea hummus and crunchy chia coleslaw make up a nutritious and filling meal in just 370 calories.

Pea Hummus Wrap with Chia Coleslaw

Info

Nutrition per serving
NutrientAmountRDA
Net Carbs46.6 g16.9%
of which Sugars12.1 g13.4%
Fibers14 g50%
Fats11.8 g18.1%
of which Saturates2.3 g11.4%
of which Omega 30.6 g53.9%
Proteins14.3 g31.1%
Calcium261 mg26.1%
Vitamin A481 mcg68.7%
Vitamin C77 mg102.3%
Iron4.7 mg31.7%
Potassium735 mg21%
Sodium493 mg21.5%
Cholesterol0 mg0%
Kcal349 17.5%
Macro split
  • net carbs 54%
  • sugars 14%
  • fats 14%
  • saturates 3%
  • proteins 17%
  • fibers 16%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
KCAL
349 per serving
TIME
15m
HEALTH

Banish those boring sandwiches and jazz up your lunch box with our super-quick veggie hummus wrap.

We made a delicious combo of green pea hummus and chia coleslaw, and used it as stuffing for wholemeal tortillas. The result is a tasty and nutritious wrap with a creamy and crunchy kick.

This no-cook recipe is absolutely perfect for your weekly meal prepping or as a quick midweek dinner. It takes just 15 minutes to make, and you'll need only a few only wholesome, raw ingredients.

We made a velvety green pea hummus with frozen peas, tahini, garlic, and extra virgin olive oil. After our beetroot hummus, we wanted to experiment with new and creative ways of preparing this Lebanese-inspired dip. So we opted for green peas as they pack plenty of proteins and add a hint to sweetness to the hummus.

Then, we paired it with an extra crunchy coleslaw made with red cabbage and carrots. Instead of mayonnaise, we used soy yogurt as a base for our coleslaw to make it low-fat and vegan. Finally, we added superfood chia seeds for an omega-3 boost.

One of these veggie wraps has 377 calories, 10% RDI for carbs, 32% RDI for proteins and almost 60% RDI for fibres. Sweet deal!

Ingredients

Adjustments
Serves
Measuring System
Coleslaw
Red Cabbage200 g
Carrots200 g
Chia Seeds2 tsp
Soy Yogurt100 g
Apple Cider Vinegar2 tsp
Dijon Mustard2 tsp
Pea Hummus
Frozen Peas360 g
Lemon Juice40 mL
Garlic2
Extra Virgin Olive Oil1/2 tbsp
Tahini2 tbsp
Others
Tortilla Wrap Wholemeal4

Step 1

Place the green peas in a bowl of hot water for 5 minutes to defrost and then drain them well.

Alternatively, you can leave them to thaw overnight in the fridge.

To make the hummus, add the peas to a food processor followed by lemon juice, garlic, extra virgin olive oil, and tahini.

Blitz the ingredients into a smooth and creamy hummus.

frozen pea hummus ingedients

Step 2

Shred the red cabbage and peeled carrots using a box grater or blitz them in a food processor in short bursts.

Then, mix them with chia seeds, soy yogurt, apple cider vinegar, and Dijon mustard in a bowl.

red cabbage coleslaw with chia seeds and yogurt

Step 3

Now, spread a few tablespoons of pea hummus in the centre of each wholemeal wrap (1).

Then, top it with the prepared chia coleslaw (2).

Finally, fold the opposite sides of the tortilla over the filling almost to touch each other. Then, keep them pulled as you bring up the bottom flap of wrap and roll it tightly (3).

pea hummus on a tortilla wrap
1
chia coleslaw on hummus wrap
2
folding pea hummus wrap
3

Tips

You can season the green pea hummus with a small handful of fresh coriander, parsley or mint.