Bell Pepper & Hummus Wrap

Bell Pepper & Hummus Wrap

The Bell Pepper & Hummus Wrap is a vibrant, healthy meal inspired by Mediterranean and Middle Eastern cuisines. Combining the crunchy sweetness of fresh bell peppers with creamy, protein-rich hummus, this wrap is a perfect balance of flavor and nutrition. Fun fact: Bell peppers are a low-calorie source of antioxidants and are naturally low in iron, making them ideal for those with hemochromatosis. This versatile wrap is perfect for lunch, dinner, or an on-the-go snack.

Health Benefits for Hemochromatosis:

1. Low in Iron: Bell peppers and hummus are naturally low in iron, helping manage iron overload in individuals with hemochromatosis.
2. Rich in Antioxidants: Bell peppers are high in vitamin C and beta-carotene, aiding in reducing oxidative stress.
3. Supports Digestive Health: Hummus is rich in fiber, promoting gut health and preventing digestive discomfort.
4. Anti-inflammatory Properties: The wrap contains healthy fats from hummus and olive oil, which help reduce inflammation.
5. Boosts Immunity: Packed with vitamins, this wrap supports overall immune function.

Cooking Time/Duration

• Preparation Time: 10 minutes
• Cooking Time: 0 minutes
• Total Time: 10 minutes

Nutritional Information and Calories:

Nutrient	Amount (per serving)
Calories	250 kcal
Protein	8 g
Carbohydrates	30 g
Fiber	6 g
Fats	10 g
Vitamin C	150% of RDA

Serves

2 people

Ingredients

Ingredient	Quantity
Whole-grain tortilla/wrap	2 wraps
Bell peppers (red, yellow, or green)	1 medium, sliced
Hummus	4 tbsp
Spinach leaves	1 cup
Cucumber	1/2 thinly sliced
Olive oil (optional)	1 tsp
Lemon juice	1 tsp
Salt and pepper	To taste

Basic Preparation

1. Wash and slice the bell peppers and cucumber.
2. Rinse the spinach leaves and pat dry.
3. Warm the tortillas slightly to make them pliable.

Detailed Recipe and Cooking Instructions

1. Prepare the Wrap Base:
   • Lay the whole-grain tortillas on a clean surface.
   • Spread 2 tbsp of hummus evenly on each tortilla.
2. Assemble the Wrap:
   • Layer the spinach leaves, sliced bell peppers, and cucumber in the center of the tortilla.
   • Drizzle with olive oil and a squeeze of lemon juice for added flavor.
3. Season:
   • Sprinkle a pinch of salt and pepper over the filling to taste.
4. Roll the Wrap:
   • Fold the sides of the tortilla inward, then roll it tightly from one end to form a wrap.
5. Slice and Serve:
   • Slice the wrap in half diagonally and serve immediately.

Texture, Color, Smell, Taste, and Thickness

Aspect	Description
Texture	Crunchy from fresh veggies, creamy from hummus
Color	Vibrant mix of green, red, yellow, and white
Smell	Fresh and slightly tangy
Taste	Sweet, tangy, and savory
Thickness	Thin, handheld wrap size

How to Serve

Serve the Bell Pepper & Hummus Wrap fresh with a side of fruit or a small green salad for a complete meal. Pair it with a glass of infused water or herbal tea for a refreshing experience.

Final Words

The Bell Pepper & Hummus Wrap is a delightful, nutrient-packed recipe that’s easy to prepare and perfect for busy days. Its fresh ingredients and flavorful combinations make it a go-to meal for health-conscious individuals, especially those managing iron levels. Try it today for a quick, tasty boost of wellness!