Readers, Digest: Spring veggie wrap


This wrap is loaded with vegetables and protein from quinoa. Photo credit: Christina Saschin

This semester, a few of my friends have tried going on a vegan diet. I think the most difficult part of being a vegan is making sure to incorporate protein in meals.

When trying to make a vegan meal, think about the different types of ingredients you can add instead of what you are eliminating. The variety of vegetables in this wrap contain phytochemicals, which act as antioxidants in the body. The phytochemicals found in fruits and vegetables may prevent cancer and heart disease.

1 tortilla
1 tablespoon red bell pepper hummus
2 tablespoons quinoa
1/4 cup spinach
3 baby carrots
1 tablespoon cucumber
2 tablespoon avocado

Total Time: 15 minutes
Yield: 1 wrap

In a medium pot, cook 1/4 cup of quinoa in 1/2 cup for water for 35 minutes. Bring the water to a boil, then let it simmer until cooked.

On a cutting board, julienne, or cut the carrots and cucumber into thin, matchstick-like pieces. Then, dice avocado.

Spread hummus onto the tortilla, then add quinoa, spinach, carrots, cucumber and avocado.

Lastly, fold the tortilla and wrap it up like a burrito.

Christina Saschin can be reached at [email protected] or @Stina127 on Twitter.