What To Put In A Hummus Wrap Vegetarian Black Bean and Hummus Sandwich Wrap

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Prep:
10 mins

Cook:
15 mins

Total:
25 mins

Servings:
2 servings

Yield:
2 wraps
Nutrition Facts (per serving)
631 Calories
25g Fat
85g Carbs
27g Protein

Show Full Nutrition Label

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Nutrition Facts
Servings: 2
Amount per serving
Calories 631
% Daily Value*
Total Fat 25g 32%
Saturated Fat 5g 25%
Cholesterol 0mg 0%
Sodium 1948mg 85%
Total Carbohydrate 85g 31%
Dietary Fiber 28g 101%
Total Sugars 12g
Protein 27g
Vitamin C 118mg 589%
Calcium 299mg 23%
Iron 10mg 55%
Potassium 2008mg 43%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Rip Esselstyn, author and founder of what was known as The Engine 2 Diet but is known today as Plantstrong, is a health and lifestyle advocate who emphasizes good and tasty eating that should be “plant-strong,” or at least be plant-predominant for those who are still dipping their toes in the plant-based world. Wholesome eating doesn’t have to be all or nothing, and this sandwich wrap—one of Rip’s favorite—is an example that healthy doesn’t have to be bland, or even complicated. Packed with protein from the hummus and beans, fiber from the veggies and whole-grain tortillas, and a whole lot of flavor, this easy lunch is ready in under 30 minutes. Mushrooms, onions, peppers, and corn are quickly sauteed in a pan, and once the wrap is assembled with a generous layer of hummus, beans, veggies, and strips of poblano pepper for a mild kick, it goes in the oven for 10 minutes. Served with guacamole and your favorite oil-free salsa, this wrap checks all the boxes: healthy, tasty, filling, and beautifully vibrant.

Named by Rip as the “Almighty Healthy Sandwich Wrap,” this is a staple of Plantstrong eating, which started in, believe it or not, the heart of meat-loving Texas in, yes, a firehouse packed with observant carnivores reluctant to eat anything green. What started as a bet to see who had the lowest cholesterol level among the firefighters, Rip included, became a community effort to bring back everyone who needed it to health. Son of the famous Caldwell Esselstyn, the director of the Heart Disease Reversal Program at the Cleveland Clinic, Rip knew it all about the benefits of plant-based eating, having seen it first hand with all of his dad’s patients, himself, and his entire family.

This tasty plant-based lunch is just one of the hundreds of possibilities that you can enjoy when eating whole foods that are mostly plants. Who said vegans eat just salads? Give it a try and see how healthy can also be delicious.

Ingredients

  • 1 medium onion, chopped

  • 1 medium bell pepper, seeded and chopped

  • 4 ounces sliced mushrooms

  • 1/2 can canned corn, rinsed and drained

  • 8 ounces roasted red pepper roasted hummus, or 1 cup homemade hummus

  • 2 large whole-grain wraps

  • 1/2 can black beans, rinsed and drained

  • 1 poblano pepper, roasted and cut into strips

  • 1/2 package fresh spinach

For Serving:

  • 1/2 cup guacamole

  • 1/2 cup salsa

Steps to Make It

  1. Gather the ingredients. Preheat oven to 450 F.

    Ingredients for black bean hummus wrap

    ​The Spruce / Ahlam Raffii
  2. Sauté the onion until translucent. Add the bell pepper and cook for 2 to 3 minutes.

    Saute the onion

    ​The Spruce / Ahlam Raffii
  3. Add the mushrooms and corn.

    Add the mushrooms and corn

    ​The Spruce / Ahlam Raffii
  4. Spread a layer of hummus on the wrap.

    Spread hummus

    ​The Spruce / Ahlam Raffii
  5. Add the sautéed vegetables, beans, poblano strips, and fresh spinach.

    Add the sauteed vegetables

    ​The Spruce / Ahlam Raffii
  6. Roll into a burrito.

    Roll into a burrito

    ​The Spruce / Ahlam Raffii
  7. Place on a baking sheet, seam-side down, and bake for 8 to 10 minutes.

    Place on baking sheet

    ​The Spruce / Ahlam Raffii
  8. Serve the wrap warm, and top with guacamole and salsa.

    Serve wrap warm

    ​The Spruce / Ahlam Raffii

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