My morning always seem to fly by quickly and I don't notice it's lunchtime until my stomach is growling something fierce. And I'm not going to lie - sometimes chips and salsa sound like a perfectly acceptable quick lunch. But I also know that if I want to avoid an afternoon slump, I need to eat a healthy, filling lunch to keep me going. One packed with protein, veggies and healthy fats is a tried and true way to keep my blood sugar stable and keep me from raiding the candy jar come 4 PM. Enter the Protein-Packed Kale and Hummus Wrap.
Kale + avocado hummus wrap
This wrap is easy to make and stores really well, meaning I can put a few together in advance so I have lunch for several days already planned out. It's also easy to swap out different veggies and greens. You could also add cheese if you want to for a little extra fat and protein.
The hummus, kale, sunflower seeds and avocado provide protein and good fats to keep your body satiated.
Kale is loaded with all sorts of vital nutrients that are often missing from our everyday diets. It's chock full of fiber, antioxidants, calcium, and vitamins K and C, among others. Not to mention an abundance of chlorophyll and iron which help nourish the blood. It's also super low in calories, making it one of the most nutrient dense foods on the planet.
Sunflower seeds and avocados are loaded with healthy monounsaturated fats. Avocados in particular contain a lot of oleic acid, the same fatty acid found in olives and olive oil, which has been shown to modulate blood pressure, improve the body's ability to repair itself and protect cells from free radical damage.
Lastly, chickpeas are a high fiber food that helps improve digestion and keep your feeling full longer. They're often featured in Mediterranean diets because they're a good source of protein, carbohydrates and minerals, such as iron, calcium, magnesium, manganese and zinc.
If you're grain-free, you could totally make this using lettuce leaves or collards instead of a flour-based wrap. To make it ahead, keep it wrapped well with plastic wrap to keep it from drying out. Toss the avocados with a little lemon juice to keep them from turning dark brown. (They will turn a little brown, but they're safe to eat.) Store in the fridge until you're ready to eat.
Kale and Hummus Wrap
- 1 whole grain tortilla
- 1 tablespoon hummus
- ¼ avocado sliced
- ¼ to ½ cup thinly sliced kale
- 1 teaspoon raw sunflower seeds
- ¼ cup julienned cucumber
- 2 teaspoons thinly sliced green onions
- Lay the tortilla on a clean flat surface. Spread the hummus over the tortilla in a thin, even layer. Top with the remaining ingredients, leaving extra space on the sides. Start with one edge and roll the tortilla up. Cut in half and eat.
I just want to no kale hummus fig tartine toping
You say "protein packed", but I don't see any substantial protein in this meal? It looks like this meal would only net you 6 grams of protein, which is only 13% of your daily value.
Lindsey Johnson says
All of the elements contain protein. True, it doesn't have as much as say, a hamburger, but if you want more protein you could use more hummus and add more sunflower seeds and kale.
This is just the type of food that will help you stay on a weight loss regimen such as what I'm doing now: "good" fat that we all need, whole grains and veggies - this is a perfect meal. Not to mention delicious! I might add a few drops of sunflower oil just because I like it.
Such a healthy and tasty looking wrap!!
Kevin | Thou Swell says
Looks so good! I've been craving some good avocado recipes... and I've always become a fan of wraps so this is just the bomb diggity!