Tasty Avocado and Tuna Tortilla Wrap with Hummus
Easy Make-Ahead Meal for Lunch on the Go
Nov 4, 2009
With this simple recipe, lunch can be ready in under 10 minutes. Whether the avocado and tuna wrap is made the night before or prepared jsut before a meal, this recipe is both tsaty and healthy thanks to ingredients full of vitamins and fiber.
Avocados and Tuna Are Healthy Options
Avocados are a healthy way to kick-start a boring meal while adding some much-needed vitamins. Filled with more potassium than a banana and offering vitamin B, vitamin K, and vitamin E, avocados also have the highest fiber content of any fruit. When added to tuna, this lunch-time recipe packs a healthy punch.
Tuna is high in protein helping stomachs feel full longer than many fast food options. A good source of vitamin D and omega 3 fatty acids, tuna is a dieter’s dream come true. For added flavour, the avocado and tuna wrap contains hummus, a Middle Eastern chickpea spread high in iron, vitamin C, and contains significant amounts of folate and is a good source of fiber.
Together, these ingredients add up to a delicious and healthy lunch that can be made the night before and stored in the refrigerator without becoming overly soggy.
Avocado and Tuna Tortilla Wrap with Hummus
Makes 1 serving with large tortilla, or 2 servings with 2 small tortillas
Ingredients:
- 1 large whole wheat tortilla or 2 small whole wheat tortillas*
- 1 can of tuna packed in water
- 1 ripe avocado
- 1 red onion
- 1 jar of roasted red peppers
- 1 container of hummus
- Fresh lemon or lime or concentrated lemon juice
- Dried dill
- Salt and pepper
- Aluminum foil or plastic wrap
Directions:
- Lay tortilla on a square sheet of aluminum foil or plastic wrap. This will form the outer layer of the wrap keeping it fresh and holding the ingredients together without spillage.
- Using a knife, generously spread hummus on the entire surface of the tortilla. Slice desired amount of onion according to taste and place on top of hummus on one half of the tortilla. Slice 1 whole roasted red pepper into strips and place on top of the onions.
- Drain water from tuna. In a separate bowl mix tuna with dill, salt, and pepper, to taste. If using fresh lemon or lime, slice and squeeze the juice of ¼ of lemon or lime into the tuna mix. If using lemon juice from concentrate, measure approximately 1 tsp, adjusted to taste. Mix well.
- Place tuna mixture on the half of the tortilla with onions and red peppers. Starting from the edge with the mixture, begin rolling towards the centre of the tortilla. If ingredients begin to fall out of the edges, push back in to the centre or the roll. Fold in the bottom edge to keep fillings from leaking out. Use the aluminum foil or plastic wrap to help keep wrap in place and ingredients secure.
- Once the tortilla is rolled tightly, be sure to wrap completely in aluminum foil or plastic wrap to keep fillings in place and the wrap fresh. The wrap will remain fresh in the refrigerator overnight without becoming soggy.
*Whole wheat tortilla can be substituted for any flavour of tortilla. Some alternate suggestions include sun dried tomato or basil, or spinach-based.
