Crunchy Mediterranean Veggie Hummus Wrap

This is an example of a meal that Solin would create to include in your personalized meal plan.

Crunchy Mediterranean Veggie Hummus Wrap

YOUR SOLIN GENERATED RECIPE

Crunchy Mediterranean Veggie Hummus Wrap

Enjoy a vibrant wrap bursting with Mediterranean flavors—a whole wheat tortilla layered with creamy hummus, tender grilled tofu, hearty chickpeas, and a crunchy mix of fresh veggies, all topped with a sprinkle of nutty hemp seeds. Perfectly balanced and satisfying for any meal of the day!

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NUTRITION

560kcal
Protein
31.3g
Fat
22g
Carbs
62.5g

SERVINGS

1 serving

INGREDIENTS

1 whole wheat tortilla (60g)

2 tbsp hummus (30g)

1/2 cup rinsed chickpeas (82g)

6 oz extra firm tofu (170g)

1 cup mixed Mediterranean veggies (150g)

1 tbsp hemp seeds (10g)

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PREPARATION

  • 1

    Press the extra firm tofu to remove excess moisture, then cut into 1/2-inch slices or cubes.

  • 2

    Season the tofu lightly with salt, pepper, and your favorite Mediterranean herbs (like oregano or thyme). Grill or pan-sear the tofu over medium heat until golden on all sides, about 5-7 minutes.

  • 3

    While the tofu is cooking, rinse and drain the chickpeas and chop the mixed veggies (cucumber, tomato, red bell pepper, red onion, and spinach) into bite-sized pieces.

  • 4

    Warm the whole wheat tortilla in a dry skillet or microwave for about 20 seconds to make it pliable.

  • 5

    Spread 2 tablespoons of hummus evenly over the tortilla.

  • 6

    Layer the grilled tofu, chickpeas, and chopped veggies in the center of the tortilla.

  • 7

    Sprinkle 1 tablespoon of hemp seeds over the filling for an extra nutty crunch and boost of protein.

  • 8

    Roll the tortilla tightly into a wrap, slice in half if desired, and serve immediately.

Crunchy Mediterranean Veggie Hummus Wrap

This is an example of a meal that Solin would create to include in your personalized meal plan.

Crunchy Mediterranean Veggie Hummus Wrap

YOUR SOLIN GENERATED RECIPE

Crunchy Mediterranean Veggie Hummus Wrap

Enjoy a vibrant wrap bursting with Mediterranean flavors—a whole wheat tortilla layered with creamy hummus, tender grilled tofu, hearty chickpeas, and a crunchy mix of fresh veggies, all topped with a sprinkle of nutty hemp seeds. Perfectly balanced and satisfying for any meal of the day!

NUTRITION

560kcal
Protein
31.3g
Fat
22g
Carbs
62.5g

SERVINGS

1 serving

INGREDIENTS

1 whole wheat tortilla (60g)

2 tbsp hummus (30g)

1/2 cup rinsed chickpeas (82g)

6 oz extra firm tofu (170g)

1 cup mixed Mediterranean veggies (150g)

1 tbsp hemp seeds (10g)

PREPARATION

  • 1

    Press the extra firm tofu to remove excess moisture, then cut into 1/2-inch slices or cubes.

  • 2

    Season the tofu lightly with salt, pepper, and your favorite Mediterranean herbs (like oregano or thyme). Grill or pan-sear the tofu over medium heat until golden on all sides, about 5-7 minutes.

  • 3

    While the tofu is cooking, rinse and drain the chickpeas and chop the mixed veggies (cucumber, tomato, red bell pepper, red onion, and spinach) into bite-sized pieces.

  • 4

    Warm the whole wheat tortilla in a dry skillet or microwave for about 20 seconds to make it pliable.

  • 5

    Spread 2 tablespoons of hummus evenly over the tortilla.

  • 6

    Layer the grilled tofu, chickpeas, and chopped veggies in the center of the tortilla.

  • 7

    Sprinkle 1 tablespoon of hemp seeds over the filling for an extra nutty crunch and boost of protein.

  • 8

    Roll the tortilla tightly into a wrap, slice in half if desired, and serve immediately.