Sargent Choice Test Kitchen: Veggie Rainbow Roll-Ups

To show the veggie and hummus filling inside the veggie roll ups.

Ashly Estrada, Nutrition Student
October 25, 2023

Why We Chose This Recipe

  • With their burrito-like shape, the rolls are great to pack for lunch or a snack.
  • This is a quick, easy recipe that includes a lot of nutritious ingredients.

Adapted from My Plant-Based Family
Yield 4 servings

Ingredients

  • 4 large whole wheat tortillas
  • 1 cup hummus
  • 2 bell peppers (any color), sliced into matchsticks
  • 2 medium carrots, shredded or sliced into matchsticks
  • 1/2 cup baby spinach leaves
  • 1/2 cup purple cabbage, sliced thin or shredded
  • 1 can black beans, rinsed and drained
  • Feta cheese (optional)

    Directions

    1. Spread about ¼ cup hummus over each tortilla. Leave room on the edge.
    2. Arrange the beans and veggies on the tortillas. Sprinkle with cheese (optional).
    3. Roll up each tortilla tightly.
    4. Cut crosswise into pinwheels and serve.
    To show students who took a break from chopping vegetables to pose for a picture.
    Two students take a break from chopping vegetables to pose for a picture.

    What We Liked

    • The rolls are fun and easy to make and very tasty!
    • It is fun to experiment with different hummus flavors, vegetables or wraps.
    • They work well as a snack when studying or during a class break.

    Suggestions

    • Given that the recipe calls for hummus, we suggest referring to Sargent Choice’s Hummus Recipe to make a homemade version. However, store-bought hummus works just as well for this recipe.
    • The beans can easily fall out – we suggest layering them on the wrap after spreading the hummus.

    Nutritional Value

    • These rolls are filled with iron-rich spinach and black beans, which help support our red blood cells and support oxygen delivery to our lungs and muscles.
    • Given that the recipe calls for a variety of vegetables, this roll is a great way to incorporate vitamins, minerals, and fiber into your day. Fiber helps create a satiating meal or snack while providing support to maintain a healthy digestive tract and help manage blood glucose and cholesterol levels in the body.
    • Black Beans and Hummus are included in this recipe which are wonderful sources of protein.
    • The whole wheat tortillas in this recipe provide both carbohydrates and fiber. Carbohydrates provide a quick source of energy for your body. Furthermore, whole-wheat tortillas contain whole grains that are made up of three parts; bran, germ, and endosperm which provide fiber, vitamins, and minerals.