Recipe description
June 7, 2026
Quinoa Hummus Rainbow Wrap
Colorful quinoa hummus wrap to support gentle digestion and fiber.
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from quinoa, hummus, and vegetables.
- Includes colorful vegetables that support dietary diversity and polyphenols.
- Balanced plant-based protein, fiber, and healthy fats for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Quinoa
1
cup
Hummus
0.5
cup
Cucumber
0.5
piece
Carrot
1
piece
Capsicum, red
1
piece
Spinach
1
cup
Tortilla
2
piece
Oil, olive
1
tablespoon
Instructions
1
Cook quinoa according to package instructions and let it cool.
2
Spread hummus evenly on each tortilla.
3
Layer sliced cucumber, grated carrot, diced red capsicum, and spinach over the hummus.
4
Drizzle with olive oil.
5
Wrap the tortilla tightly around the fillings and slice in half.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
15 g
Protein
58 g
Carbohydrates
9 g
Fiber
6 g
Sugar
18 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients of the Quinoa Hummus Rainbow Wrap?
Quinoa, hummus, and a variety of colorful vegetables, offering fiber and polyphenols.
Is this wrap vegan and gluten-free?
Yes. It’s naturally vegan and quinoa is gluten-free, but check labels for cross-contamination in hummus or added ingredients.
How do I assemble a wrap like this?
Spread hummus on a wrap, layer with quinoa and vegetables, roll tightly, then slice.
How should I store leftovers?
Wraps are best fresh; refrigerate the assembled wrap up to 1 day, or store components separately to reassemble later.
Can I make it ahead for the week?
Yes—cook quinoa and chop vegetables in advance; store in the fridge and assemble when needed.
Can I customize with other vegetables or add protein?
Sure—try cucumber, peppers, spinach, and grated carrot; for more protein, add beans, tofu, or lentils (watch moisture).
How does quinoa contribute to energy and fullness?
Quinoa provides fiber and complex carbohydrates that release energy gradually and help with fullness.
Are there common allergens I should watch for?
Hummus often contains sesame (tahini); chickpeas are another potential allergen. Check labels if you have allergies.
How can I adjust the hummus moisture if the wrap feels dry?
Add a little extra hummus or a thin spread of olive oil, lemon juice, or salsa to boost moisture without making it soggy.
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