A spread of vibrant pea hummus adds an extra layer of nuance to these lunch wraps—a great way to breathe new life into your sandwich routine. If desired, sorrel or basil can replace the mint in the hummus. And if you want to go plant only, slices of smoked/baked tofu are a good stand-in for chicken. Go ahead and use leftovers of the hummus as a dip or a spread for other sandwiches.
Bowled over
You can go bread-free by turning this into a lively lunch bowl. Place some lettuce greens in a bowl and top with cooked grains such as spelt or quinoa, then chicken, carrot, and roasted red pepper. Whisk together some hummus, with additional olive oil and lemon juice to thin, and drizzle over contents of bowl. Top with microgreens or pea shoots.
- 2 cups shelled green peas
- 1/2 cup Fresh mint
- 2 Tbsp tahini
- Juice of 1/2 lemon
- 2 garlic cloves peeled and chopped
- 1/2 tsp cumin
- 1/4 tsp salt
- 4 large whole grain wraps
- 3/4 lb cooked chicken sliced
- 1 large carrot sliced into matchsticks
- 1 cup sliced roasted red pepper
- 2 cups microgreens or pea shoots
- In food processor container, place green peas, mint, tahini, lemon juice, garlic, cumin, and salt, and blend until you have a slightly chunky mixture.
- To assemble each wrap, spread about 1/3 cup hummus on bottom third of a tortilla and top with one-quarter of the chicken, carrot, roasted red pepper, and microgreens. Roll up from the bottom, tucking in sides as you go. Slice in half on bias.
Nutrition bonus
Green peas contain more plant-based protein than most people would think—about 8 g in each cup.
Bowled over
You can go bread-free by turning this into a lively lunch bowl. Place some lettuce greens in a bowl and top with cooked grains such as spelt or quinoa, then chicken, carrot, and roasted red pepper. Whisk together some hummus, with additional olive oil and lemon juice to thin, and drizzle over contents of bowl. Top with microgreens or pea shoots.
