This sprouted lentil vegan hummus wrap is easy to make and packed with tiny nutritional powerhouses: sprouted lentils! Choose your favourite combo of veggies for this hummus wrap, with or without rice, for a tasty and healthy lunch or dinner.
In my last post I showed you how to sprout lentils and why you should. Not only is sprouting your own beans and lentils super cheap, it’s also easy and the sprouts are high in vitamins and minerals. You don’t even need any special kind of lentils, just regular ones from the supermarket will sprout great.
You can eat sprouted lentils raw or you can give them a quick blanch. I prefer them raw as their peppery taste is more pronounced and they have a great crunch (but they won’t break your teeth like if you try to chew on dried lentils. Don’t chew on dried lentils).
Now in the next few posts I’m going to give you a couple of my favourite recipes for using sprouted lentils, starting with this sprouted lentil vegan hummus wrap. Wraps are a great way to incorporate sprouted lentils, or any kind of sprouts for that matter, into your diet. Update: there's a new post up with sprouted lentils, check out this sprouted lentil vegan Buddha bowl.
You can put anything you want into a wrap and you can use whatever you want as a wrapper! Use the recipe below as a guideline and feel free to mix it up with your favourite add-ins. I’ve used a regular tortilla but you could also use a lettuce or chard leaf, rice paper or any kind of gluten-free alternative if you so choose.
You can use a store-bought hummus to save time or go the cheap route (I always do!) and make your own. The great thing about making hummus is that it doesn’t actually take too much time and you can totally adapt the seasonings to your liking. Imagine an Indian-spiced hummus wrap with garam masala or a Mexican-spiced hummus wrap with chili powder, cumin and lime.
To make this sprouted lentil vegan hummus wrap simply spread the hummus over your wrapper of choice, pile on a bed of brown rice, then the sprouted lentils and top with your favourite veggies. Sprinkle over some fresh herbs if you’ve got them and devour.
Got leftovers? Use them in these recipes:
Carrot, red pepper and red onion: Almond Butter Noodles
Lentils and chickpeas: Bean and Lentil Salad Recipe
Lentils, red onion and tortillas: Make-Ahead Vegan Breakfast Tacos
Sprouted Lentil Vegan Hummus Wrap
Ingredients
- 2 cups (325 grams) cooked chickpeas - $0.50
- 3 tablespoons olive oil - $0.15
- 2 tablespoons lemon juice - $0.11
- 2 cloves of garlic - $0.06
- 2 teaspoons smoked paprika - $0.20
- 1 teaspoon sea salt - $0.03
- Water or chickpea cooking water as needed - $0.00
- 6 large tortillas - $1.09
- ½ a head of iceberg lettuce shredded - $0.75
- 3 cups (570 grams) cooked brown rice - $0.31
- 3 cups (195 grams) sprouted lentils - $0.30
- 1 red onion diced - $0.42
- ½ a red pepper thinly sliced - $0.39
- 1 medium carrot thinly sliced - $0.13
Instructions
- Place the chickpeas, oil, lemon juice, garlic, paprika and salt in a food processor or blender. Add enough water to get the blender going and reach a spreadable consistency with the hummus.
- If your tortillas are cold you may want to gently warm them in a pan or microwave to prevent them from cracking. Spread each tortilla with a portion of the hummus, top with lettuce, rice, sprouted lentils and the vegetables in a line down the centre. Sprinkle with a bit of salt and pepper if you want.
- Fold in each edge of the tortilla then roll it up from the bottom. Serve immediately to prevent the tortilla from going soggy. You can prepare the hummus and filling ingredients in advance and keep them in the fridge until you’re ready to make your wraps. Feel free to change up the ingredients to your liking!
Notes
Nutrition
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