For a simple, delicious and filling meal, it’s impossible to ignore the appeal of a good sandwich. But when you want to avoid processed carbs in bread or the supermarket flour tortilla, sandwiches (or even tortillas) aren’t always the best option. That’s why I’m excited to share my gluten free sprouted hummus vegan wraps with you.
If you’re gluten intolerant the wrong foods can lead to some seriously unpleasant side effects like bloating and digestive discomfort. (On a side note, this is one reason I avoid gluten too!)
Thankfully, this is where wraps come in, alongside the amazing gluten free substitutes for regular bread and tortillas. Wraps are amazing whether you’re busy with life’s constant hustle and bustle, are living the Mom life, or are just looking for a quick and healthy meal without a major time commitment.
I know you’ll appreciate how light and refreshing these vegan wraps are, plus they’re loaded with some amazing beauty foods. Not bad for such a simple and easy recipe!
You can skip to the recipe now, or keep reading to discover the unique health benefits of sprouted foods, plus how to make your own sprouts!
What is Gluten?
The gluten free food trend has been going strong for several years, but you may not be familiar with what exactly gluten is, and why it’s such a hot topic in the food world.
Gluten is a type of protein found in wheat, rye and barley, which helps foods hold their shape. Because it’s so great for helping foods keep their shape, gluten is found in more foods than just bread. In fact, gluten can be found in all sorts of foods, including cereals, pasta, all sorts of dough, and even salad dressings and soup!
Why is Gluten Bad?
Let me get this out of the way, Beauties— gluten itself really isn’t a bad thing, unless you have gluten intolerance or Celiac Disease. However, there’s more to gluten that makes me want to encourage you to phase it out of your diet.
Let’s take a look at gluten intolerance and Celiac Disease again. Millions of Americans have either Celiac Disease, or non-Celiac gluten sensitivity, and there’s no cure for either. So the best way to avoid all those awful side effects is to avoid gluten or foods with gluten in them. Sometimes that’s much easier said than done though, especially since gluten can show up in the sneakiest of places.
Is Gluten Free Better for Your Health?
It definitely is if you have Celiac Disease or gluten sensitivity— cutting gluten out of your diet will pretty much remove all those awful side effects that come with eating foods with gluten in them. Two other factors can make a gluten free diet much healthier for you as well.
The first is that even with so many people diagnosed with intolerance or sensitivity, a lot of people who are not diagnosed could still have them. So they could be experiencing all the bloating, gas and intestinal discomfort that comes with a gluten intolerance, but they just accept it as a normal part of their lives. That should not be the case, beauties. Foods that are good for you should make you feel good.
Another great reason to avoid gluten is that wheat and other crops containing gluten are sprayed with lots of pesticides and herbicides. Even once the crops are processed and made into other foods, the chemicals are still present. Not only can these undermine your own natural beauty, but they can cause health problems like headaches, fatigue, and even cancer!
So for the sake of your inner and outer beauty, give gluten free a try. (This is also a good reminder to always try and eat local and organic whenever you can too.)
Types of Gluten Free Wraps
There are a lot of gluten free alternatives out there if you’re looking for a great replacement for wheat. I recommend using brown rice or teff wraps for this particular recipe, but the sky’s the limit when it comes to creating your perfect gluten free wrap! If you’re looking for some variety, give some of these a try.
- Lettuce wraps, or wraps made with spinach
- Almond flour wraps
- Coconut wraps
- Corn tortillas (sprouted or unsprouted)
- Gluten free flour tortillas
- Nori (The kind of seaweed used to wrap sushi)
- Whole grain flours— like quinoa, millet, amaranth, or sorghum
- Psyllium husk
- Alternative flours like cassava flour, coconut flour, chickpea flour, or tapioca flour
This is really only the tip of the iceberg, Beauties. So if you’re new to gluten free eating, don’t worry! You’ve got plenty of alternatives to choose from. :)
The Health Benefits of Sprouted Foods
How many of us have ever brought home potatoes, and they started to sprout before we could eat them? Unlike potatoes though, there are some foods that you want to eat after they’ve sprouted.
While still healthy and good for us, some legumes or seeds can be hard to digest. Sprouting foods adds powerful enzymes that not only make some beauty foods easier to digest, but also make it easier to absorb all those amazing nutrients. Supporting a healthy gut with SBO Probiotics, and taking Digestive Enzymes are also important for elevating your digestion!
As a seed sprouts, it releases digestive enzyme inhibitors. All their proteins are converted to amino acids and their fats to essential fatty acids. As a result, this enhances the nutritional value of the seed and the sprout becomes a tiny powerhouse full of vitamins, minerals and healthy enzymes.
What Foods Can I Sprout?
Sprouts come from the seeds of various vegetables, beans, or grains. Some you may already be familiar with include bean sprouts (like chickpeas or mung beans), alfalfa sprouts, or radish sprouts.
How To Grow Sprouts
It’s easy to grow your own sprouts! All you need is your seed of choice, some clean containers, cheesecloth, and water.
- Add your seeds to your water— you want three parts of water to every single part of seed. (For example, 3 cups of water for every 1 cup of seeds)
- Soak the seeds overnight.
- Thoroughly rinse seeds in a colander.
- Place your seeds in another container with cheesecloth secured on top. (I like using a jar)
- Rinse and drain the seeds with fresh water each morning and evening, and place back into the cleaned container.
Once those seeds sprout, serve them up in all your favorite foods!
What is Sprouted Hummus?
Sprouted hummus is pretty similar to regular hummus, but with one major difference— sprouted hummus uses sprouted chickpeas. But you may be wondering: What’s the difference? Well it’s a small but very noticeable difference!
I said above that sprouting some legumes or seeds makes them easier to digest. This is actually the case with chickpeas. When you sprout legumes like chickpeas, those digestion-inhibiting enzymes are removed, making digestion so much easier, as well as making it easier to absorb all the amazing nutrients the legume has to offer.
When you make hummus with sprouted chickpeas, you get all the health perks and amazing taste of hummus, but without any of the digestive difficulties that can accompany all those delicious chickpeas. Don’t you love it when you can make great foods even better?
I hope I’ve inspired you to make a hummus veggie wrap for lunch or a snack today, and to consider the role gluten may be playing in your diet.
Make sure to tag me on Instagram so I can see all your wonderful wrap creations! Also, if you’re on Pinterest, be sure to pin this to your boards so you can share this recipe with your own circle outside the Solluna Circle.
Lots of Love,
- 3 gluten free brown rice or teff wraps (any vegan gluten free tortilla wrap will do though)
- 1 bunch kale or other leafy greens of choice
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1-2 carrots, sliced lengthwise or julienned (shredded carrots work nicely too)
- 1 cucumber, thinly sliced
- ¾ cup sprouted hummus*, to spread
- Handful of sprouts (Like alfalfa, clover, or broccoli sprouts)
- Salt + pepper, to taste
- Red pepper flakes, to taste
- Optional: During cooler months I often like to add healthy fats like avocado or hearty root vegetables, like a sweet potato or a roasted vegetable to my hummus wrap. So feel free to experiment and do whatever feels good to you!
- If you’re transitioning to a plant based diet and are still missing meat or dairy, you can try adding tofu or vegan cheese. Today there are so many options you never have to feel like you’re giving something up!
- Place the wrap of choice on a flat surface, spread ¼ cup sprouted hummus over ⅔ - ¾ of the wrap, leaving an inch on both ends. Layer with veggies. Wrap one end up, over, and roll.
- Slice in half. Enjoy now, or store for later.
- Makes 3 wraps
- Store: Wraps can be stored in the refrigerator for up to 2-3 days in covered containers.
- *I highly recommend trying my sprouted hummus recipe before buying a container. It’s a really simple vegan recipe made with garbanzo beans, tahini, lemon juice, olive oil and onion, and sprouting your own beans is much easier than it sounds!)
More Healthy & Delicious Vegan Wrap Recipes to Enjoy
Looking for another great gluten free or vegan wrap recipe? Whether you need a healthy on-the-go meal for your busy lifestyle or ideas for a family lunch, give some of these a try. I think you’ll love them as much as I do. :)