In a world where busy schedules frequently enough leave little room for wholesome meals, finding fast, nutritious, and delicious options can feel like a challenge. Enter the humble collard green wrap-a vibrant, crisp, and nutrient-packed option to the customary tortilla wrap that’s as versatile as it is indeed healthful. “Wrap It Up: Nutritious Collard Green Wraps wiht Hummus & Veggies” invites you to rediscover your lunch routine with a burst of fresh flavors and hearty goodness.Layered with creamy hummus and an array of colorful vegetables, these wraps deliver a satisfying crunch and a powerhouse of nutrients in every bite. Whether you’re aiming to boost your greens intake, embrace plant-based eating, or simply indulge in a fresh and filling meal, collard green wraps offer an easy, elegant solution that’s as pleasing to the palate as it is to your body. Let’s dive into the art of wrapping up wellness with this vibrant, wholesome recipe!
Wrap It Up: Nutritious Collard green wraps with Hummus & Veggies bring a fresh twist to handheld meals, transforming humble collard greens into vibrant vessels of flavor and nutrition. Originating from Southern traditions where collards are a beloved staple, these wraps marry the earthiness of greens with the creamy indulgence of a perfectly balanced hummus, complemented by an explosion of colorful vegetables that boost both antioxidants and mouthfeel.
Prep and Cook Time
Planning: 15 minutes | Cook Time: 5 minutes
Yield
Serves 4 energizing, nutrient-packed wraps
Difficulty Level
Easy – perfect for quick lunches, light dinners, or vibrant snacks
Ingredients
- 8 large collard green leaves, washed and stems trimmed
- 1 cup canned chickpeas, drained and rinsed
- 3 tbsp tahini
- 2 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 garlic clove, minced
- 1/2 tsp ground cumin
- Salt & freshly cracked black pepper, to taste
- 1 medium carrot, julienned
- 1/2 red bell pepper, thinly sliced
- 1/2 cucumber, deseeded and sliced into matchsticks
- 1/4 cup shredded purple cabbage
- Fresh parsley or cilantro leaves, for garnish
- Optional: 1 avocado, sliced or mashed
Instructions
- Prepare the collard greens: To soften the wraps for easier folding, blanch the collard leaves in boiling water for 30 seconds, then immediately transfer to an ice bath. Pat dry thoroughly with a clean towel.This step helps reduce bitterness and enhances pliability.
- Make the hummus: In a food processor, combine chickpeas, tahini, olive oil, lemon juice, garlic, cumin, salt, and pepper. Blend until smooth and creamy, scraping down the sides as needed. If the hummus is too thick, add water one tablespoon at a time until a desirable consistency is reached.
- Prepare veggies: While the hummus blends,slice and julienne your carrot,bell pepper,cucumber,and shred the purple cabbage. These colorful veggies add a crunchy texture and antioxidant-rich vibrancy to your wraps.
- Assemble the wraps: Lay a collard leaf flat on a plate. Spread about 2-3 tablespoons of hummus evenly over the center,leaving a 1-inch border around the edges to prevent overflow when folding.
- Add veggies: Layer the prepared carrot, red pepper, cucumber, and cabbage on top of the hummus.if using avocado, add slices or a dollop for rich creaminess.
- Fold carefully: Fold the collard leaf edges over the filling and then roll from one side to form a tight wrap. Secure with a toothpick if necessary for easy handling.
- serve: Slice wraps diagonally for a stunning presentation. Garnish with fresh parsley or cilantro for a burst of herbal brightness.
Tips for success
- For easier rolling, remove the thick stem on each leaf carefully by slicing it out without tearing the leaf.
- Use ripe avocado to add natural creaminess if you prefer less hummus or want more richness.
- Try adding roasted veggies like sweet potatoes or beets for a warm, earthy variation.
- Store unused hummus in an airtight container in the fridge for up to 3 days; refresh with a drizzle of olive oil before serving.
- If prepping ahead, keep veggies and collard leaves separate until just before assembly to maintain crispness.
Serving suggestions
Present these nutrient-dense wraps with a side of refreshing quinoa salad or a tangy cucumber-yogurt dip to round out your meal. Sprinkle with toasted sesame seeds or crushed pistachios for an unexpected crunch. Perfect for picnic lunches, office meals, or an energizing snack anytime, thay also pair beautifully with a light white wine or sparkling water infused with citrus slices.
| Nutrient | Per Wrap |
|---|---|
| Calories | 210 kcal |
| Protein | 7 g |
| Carbohydrates | 20 g |
| Fat | 10 g |
Explore more wholesome plant-based recipes to complement your wraps on our Plant-Based Meals page. For detailed nutrition benefits of collard greens, visit harvard T.H. Chan School of Public Health.
Q&A
Q&A: Wrap It Up – Nutritious Collard Green Wraps with Hummus & Veggies
Q1: What makes collard greens an ideal choice for wraps?
A1: Collard greens are the unsung heroes of the leafy green world-sturdy, nutrient-dense, and naturally flexible. Their broad, flat leaves make perfect edible ”wraps” that hold fillings firmly without tearing. Plus, they’re packed with vitamins A, C, and K, fiber, and antioxidants, turning your wrap into a vibrant power meal.
Q2: Why pair collard greens with hummus and veggies?
A2: Hummus brings creamy texture and a boost of plant-based protein and healthy fats, complementing the crispness of fresh veggies like carrots, cucumbers, and bell peppers. This combo creates a satisfying balance of nutrients,flavors,and textures-think earthy,nutty,crunchy,and smooth-all wrapped into one delicious bite.
Q3: How do you prepare collard green leaves so they’re easy to roll?
A3: The secret is to remove or soften the tough central stem. Simply slice out the thick rib carefully without ripping the leaf. for extra pliability, blanch the leaves in boiling water for 30 seconds, then plunge them into ice water. This quick soak softens them just enough to gently fold without sacrificing their fresh crunch.
Q4: Can these wraps be customized?
A4: absolutely! Collard green wraps are like edible canvases. Swap hummus for guacamole, tahini, or a flavorful bean spread. Load up on any veggies you love-shredded beets add sweetness,avocado brings creaminess,and sprouts add a peppery punch. Feel free to add grains like quinoa or a sprinkle of seeds for an extra nutritional boost.
Q5: Are collard green wraps suitable for special diets?
A5: Yes! These wraps are naturally gluten-free, vegan, dairy-free, and can easily be made nut-free depending on the hummus you choose. They’re a perfect choice for anyone looking to eat clean, boost greens intake, or enjoy a fresh, whole-food meal on the go.
Q6: What’s the best way to store these wraps if you’re prepping ahead?
A6: Wrap each collard green wrap tightly in parchment paper or reusable beeswax wraps to keep them fresh and prevent sogginess. Store in an airtight container in the fridge for up to 2 days. For best texture, add wetter ingredients like tomatoes or dressings just before eating.
Q7: How can beginners avoid common pitfalls when making collard green wraps?
A7: Don’t overfill! too many fillings can cause tearing or make rolling tricky. Keep it light and layered evenly. Also, remember to dry your collard leaves thoroughly after washing-excess moisture can lead to soggy wraps. be gentle when rolling; a slow, controlled fold keeps everything intact.Wrap your way to a colorful, nutritious lunch that’s as playful as it is wholesome. With collard greens leading the charge, these wraps prove healthy eating can be both easy and irresistibly tasty!
In Summary
As you tuck into these vibrant collard green wraps, each bite delivers a harmonious blend of fresh veggies, creamy hummus, and nutrient-packed greens-proving that healthy eating can be both delicious and satisfying.Whether you’re looking for a quick lunch or a colorful addition to your meal rotation, these wraps offer a simple, versatile canvas to fuel your day with wholesome goodness. So next time you crave a light yet fulfilling bite, remember: sometimes, all it takes is a leaf to wrap up your nutritional goals in style.
