Description
Quick Healthy Lunch with Veggies & Chickpeas
Ingredients
Scale
- 1 large tortilla or flatbread (gluten-free if needed)
- 2–3 tablespoons hummus (any flavor)
- 1/3 cup canned chickpeas, rinsed and drained
- 1/4 cup sliced bell peppers
- 1/4 cup chopped cucumber
- 2–3 cherry tomatoes, sliced
- A few spinach or lettuce leaves
- Fresh parsley or basil (optional)
- Pinch of salt and black pepper
- Optional: drizzle of zucchini garlic sauce or hot sauce
- Optional: smoked paprika or cumin for spiced chickpeas
Instructions
- Place the tortilla on a flat surface. Warm it 10–15 seconds to soften if needed.
- Add hummus to the center of the tortilla as the flavor base.
- Layer spinach or lettuce, then bell peppers, cucumbers, tomatoes, and chickpeas. Add herbs if using.
- Sprinkle salt and pepper. Add sauces like hot sauce or zucchini garlic sauce.
- Fold in sides and roll tightly from bottom to top. Slice in half if desired.
- Eat immediately or wrap in foil for a lunch on the go.
Notes
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Category: Lunch
- Method: Wrap
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 250
- Sugar: 3g
- Sodium: 300mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg