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Roasted Carrot Hummus Chicken Wraps

Serves 8.


    Roasted Carrot Hummus Chicken Wraps

    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


    • 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


    Per serving:

    • calories411
    • protein27g
    • fat14g
      • saturated fat3g
      • trans fat0g
    • carbohydrates47g
      • sugars10g
      • fibre7g
    • sodium488mg



    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.


    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.


    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.



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    Waffled Chicken Quesadillas with Chipotle Pepper Sauce

    Waffled Chicken Quesadillas with Chipotle Pepper Sauce

    These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.