Roasted carrots and a touch of honey lend this incarnation of hummus a kid-friendly tempered sweetness that makes it a delicious and healthy spread for these lunch wraps. The wraps can be assembled up to two days in advance if kept chilled.
Frozen asset
Extra hummus can be frozen in an airtight container for future wraps. Or serve it as a healthy after-school snack as a dip with sliced vegetables or whole grain crackers.
Roasted Carrot Hummus Chicken Wraps
Ingredients
- 1 lb (450 g) carrots (about 4 medium)
- 2 Tbsp (30 mL) + 1 tsp (5 mL) extra-virgin olive oil or camelina oil
- 1 1/2 cups (350 mL) cooked or canned (drained and rinsed) chickpeas
- 3 Tbsp (45 mL) tahini
- Juice of 1/2 lemon
- 1 garlic clove, minced
- 2 Tbsp (30 mL) honey
- 2 tsp (10 mL) orange zest
- 1/2 tsp (2 mL) ground cumin
- 8 whole grain or gluten-free tortilla wraps
- 1 1/2 lb (750 g) cooked boneless, skinless organic chicken thighs, sliced
- 2 red bell peppers, thinly sliced
- 8 cups (2 L) baby spinach or other tender salad greens
Nutrition
Per serving:
- calories411
- protein27g
- fat14g
- saturated fat3g
- trans fat0g
- carbohydrates47g
- sugars10g
- fibre7g
- sodium488mg
Directions
01
Preheat oven to 400 F (200 C). Peel and chop carrots into 1 in (2.5 cm) pieces. Toss carrots with 1 tsp (5 mL) oil and place on baking sheet. Roast until tender and beginning to darken, about 20 minutes. Remove from oven and let cool.
02
Place roasted carrots, chickpeas, tahini, lemon juice, 2 Tbsp (30 mL) oil, garlic, honey, orange zest, and cumin in food processor container and blend until smooth.
03
To prepare wraps, spread carrot hummus over surface of wraps and top with an equal amount of chicken, red pepper, and spinach. Roll tightly and slice in half on the bias. If needed, insert toothpicks to hold wraps in place.
Matthew Kadey, MSc, RD
Matthew Kadey 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).
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