Spinach Hummus Wrap
Spinach Hummus! Slightly spicy hummus wrapped in whole wheat lavish bread and topped with veggies and lightly fried tofu. A healthy and filling lunch or quick dinner! Plus 20 other healthy, vegetarian quick-meals below!
Friday! There you are. Finally. Considering I’ve been thinking it’s Friday for the past three days, I am more than ready to head into the weekend.
Do you ever have those weeks? BL and I both swore it was Tuesday on Monday, Wednesday on Tuesday and Friday ever since. I even went so far as to park my car on the wrong side of the street (parking laws in a city are so.much.fun) and showed up to a meeting a day early.
While my head was still partially in la-la vacation land this week, my tummy was right on track for my 2015 goals. Weeknight dinners, I vowed, were going to be my thing! Two weeks in and I’m feeling pretty confident… although, let’s see where the next 50 weeks are headed, shall we?
Part of the difficulty in getting weeknight dinners to happen is that BL and I don’t always see eye to eye on what a meal should consist of. He’s happy with a frozen veggie burger, wrap, or salad while I prefer a little more fuss. Not too much fuss but I like to eat, and I want to feel excited about our weekday menus. Sure, salads or frozen burgers get the job done- but I’m much more inclined to order takeout if the alternative is a Boca patty and toasted bread.
Hummus is one of those meals that just always works. While I stick to the basics 92% of the time, I wanted a little more oomph this time around and added in spinach leaves & cumin. Holy smokiness! Excuse me while I lick the food processor blade clean.
The best way to enjoy said hummus (besides just a spoon)? Layering it on whole wheat lavash bread topped with extra vegetables and crispy fried tofu.
Veggies + Protein + Creamy Hummus = Fancy enough for me, simple enough for BL. I swear we get better at compromise with each passing day.
My favorite part of this wrap, besides the spinach hummus, is you guessed it- tofu. Tofu, ILuvYou and I am a sucker for just about everything you can do. This skillet fried tofu is so, so good that I end up eating 1/2 the batch before it even makes it to my sandwich.
Ironically, I was reading a story last night about the what a serving size of tofu should be–the size of a bar of soap. Logically, I know this. I am a dietitian after all and portion sizes have been burned into my brain ever since sophomore year.
My heart, however, will never accept this. A soap bar of tofu? No way. That’s my portion before I even get to the table, especially when it’s served like this. The secret is pressing it really well (tutorial here) and using a cast-iron pan. I’ve mentioned the need for a cast-iron pan a few times over the years but really, it’s a night and day difference when it comes to making perfectly crisp tofu without a ton of oil.
Ready to rock and roll? Layer everything on, roll up, and CHOMP. For my gluten-free friends, try this on a gluten-free wrap!
Got leftovers? Store them in separate containers to enjoy throughout the week. I like to bring them to work with me so I can quickly assemble a sandwich whenever the mood strikes. Like right now…
If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking!
Spinach Hummus Wrap
Equipment
Ingredients
- 1 15 ounce can chickpeas, drained and rinsed
- 1 cup packed spinach leaves
- 2 cloves garlic
- 1 lemon, juiced
- 2 tbsp. water
- 3 tbsp. extra virgin olive oil, divided
- 1 tbsp. tahini
- 1/4 tsp. cumin
- salt/pepper
- 1 14 ounce package firm tofu, drained, rinsed and pressed.
- 4 Whole Wheat Lavish Rolls
- 2 cups extra spinach leaves for sandwiches
- 1 cup shredded carrots
- 1 cup sliced cucumbers
Instructions
- Place all ingredients for hummus in a food processor: chickpeas, spinach leaves, garlic, lemon juice, water, 2 tbsp. olive oil, tahini, cumin and a pinch salt/pepper. Puree until creamy and smooth. If you need more liquid, add water 1 tbsp. at a time.
- Set aside.
- Heat a large non-stick skillet, like a cast-iron skillet, over medium heat. Heat the remaining 1 tbsp. oil in the skillet.
- Cube the tofu and add to the skillet. Brown on each side until golden and hot.
- For each sandwich, spread a thick layer of hummus on the wraps. Add a 1/2 cup spinach leaves, 1/4 cup shredded carrots, 1/4 cup cucumbers and 1/4 of the tofu.
- Wrap and eat!
Nutrition