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.
Nutrition bonus
Green peas contain more plant-based protein than most people would think—about 8 g in each cup (250 mL).
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.
Chicken Wraps with Minty Pea Hummus
Ingredients
- 2 cups (500 mL) shelled green peas
- 1/2 cup (125 mL) fresh mint
- 2 Tbsp (30 mL) tahini
- Juice of 1/2 lemon
- 2 garlic cloves, peeled and chopped
- 1/2 tsp (2 mL) ground cumin
- 1/4 tsp (1 mL) salt
- 4 large whole grain wraps
- 3/4 lb (340 g) cooked chicken, sliced
- 1 large carrot, sliced into matchsticks
- 1 cup (250 mL) sliced roasted red pepper
- 2 cups (500 mL) microgreens or pea shoots
Nutrition
Per serving:
- calories449
- protein37 g
- total fat12 g
- sat. fat2 g
- total carbohydrates50 g
- sugars6 g
- fibre11 g
- sodium530 mg
Directions
01
In food processor container, place green peas, mint, tahini, lemon juice, garlic, cumin, and salt, and blend until you have a slightly chunky mixture.
02
To assemble each wrap, spread about 1/3 cup (80 mL) 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.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
