Vegetarian sprouted quinoa wraps with hummus

Discover delicious, nutritious sprouted quinoa with this healthy wrap recipe. Packed with vegetables, creamy hummus and sprouted quinoa, this recipe makes a perfect vegetarian lunch or dinner

By Emma Galloway
  • 15 mins preparation
  • 15 mins cooking
  • 24 hrs marinating
  • Serves 4
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For more recipes, tips and inspiration from Emma Galloway, check out her blog mydarlinglemonthyme.com


  • 1 cup dried quinoa, soaked overnight in cold water
  • 1 cup water
  • handful soft herbs (flat-leaf parsley or coriander), roughly chopped
  • juice 1 lemon
  • 2 tablespoon extra virgin olive oil
  • fine sea salt
  • 2 carrots, finely grated
  • 1 medium beetroot, finely grated
  • 4 gluten-free wraps (Emma used Freedom Lebanese pita breads)
  • 1 cup hummus (homemade or store-bought)
  • sprouted blue peas or mung beans, to serve – optional (see below)


  • 1
    After soaking, transfer quinoa to a fine sieve and rinse well. Place over a bowl, cover with a glass lid and set aside on the bench for a day (after 6-8 hours you will notice the little white tail on the quinoa has started to unravel/sprout).
  • 2
    Transfer quinoa to a pot, add the water and bring to a boil. Cover with a lid and simmer for 10-12 minutes or until tender and all the water has been absorbed. Remove from the heat and set aside for 5 minutes with the lid on before fluffing with a fork.
  • 3
    Transfer quinoa to a bowl and allow to cool. Fold through herbs, half the lemon juice and 1 Tbsp extra virgin olive oil. Season with sea salt and ground black pepper to taste.
  • 4
    Preheat oven to 180°C. In another bowl, combine grated carrot, beetroot and remaining lemon juice and oil. Season with a little sea salt and ground black pepper.
  • 5
    Briefly heat wraps in oven to soften (optional, but I find it much nicer when dealing with gluten-free wraps). Spread a little hummus in centre of each wrap, top with some quinoa, then some carrot and beetroot salad and a little handful of sprouted peas or mung beans, if using. Roll everything up in the wrap and serve.

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