The Perfect Nutrient Dense Wrap

Nutrient Dense Wrap

This is my favorite wrap recipe. It’s satisfying as a lunch and sometimes dinner with addition of a side of salad or fruit. It is very “nutrient dense” and you can vary it with your favorite fillings or to reflect the vegetables you have at the time. Experiment a little. You might be surprised at what you can create.

My favorite wrap uses Ezekiel’s 4:9 sprouted grain tortillas.  You can also use other brands of sprouted grains, corn tortilla, and whole wheat tortilla (if not gluten intolerant) or the leaves of lettuce, kale or collard greens as a base.

This recipe makes two wraps.

Preheat the oven to 450 degrees

4 Tablespoons of Hummus – you can easily make your own hummus or you can buy hummus made with or without oil.  Sahara Cuisine or Oasis Classic are two commercially made hummus made without oil. Cedar farms hummus is made with oil.

2 green onions, chopped

¼ – ½ cup washed spinach. If baby spinach there is no need to chop. If fresh spinach from the garden, you should chop it into smaller pieces.

About 6 sun dried tomatoes

½ red pepper copped finely

Lay two tortillas on a flat surface.

Spread the tortilla generously with the hummus – at least two tablespoons per wrap.

Next, line the middle of the tortilla with chopped onions, then line with chopped red pepper, then sun dried tomatoes.

Top it all with lots of fresh spinach.

Sprinkle a thin line of balsamic vinegar across the spinach. (this is optional – experiment a little)

Carefully roll into a burrito like roll keeping all ingredients together as you roll.  If any spinach leaves have fallen out stuff them back into the ends of the wrap.

Put on a baking sheet and bake at 450 degrees until all ingredients are heated through and the wrap is crisp.  This takes about 10 – 15 minutes.  Cut each wrap in half or into thirds depending on your preference and enjoy!

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