Why you'll love this alfalfa sprout wrap
- Fresh crunch from sprouts, cucumber and carrot.
- Creamy hummus and avocado.
- Quick and no cooking.
- Portable for lunches and picnics.
Alfalfa sprout wrap fillings to try
| Wrap | Fillings |
|---|---|
| Mediterranean | Hummus, feta, olives, cucumber, sprouts |
| Chicken avocado | Grilled chicken, avocado, tomato, sprouts |
| Rainbow | Red cabbage, carrot, beet, sprouts, tahini |
| Spicy bean | Black beans, salsa, radish sprouts |
Grow your own alfalfa sprouts
Soak 1 tablespoon of alfalfa seed for 4 to 12 hours. Then rinse and drain twice a day for 4 to 5 days. See the alfalfa seed guide.
A note on raw sprouts
The FDA says higher-risk groups should not eat raw sprouts, and Health Canada advises everyone to cook them.12 For a lower-risk raw option, use sunflower shoots or pea shoots.
Make your own spread with sprouted chickpea hummus. For more ideas, see better sandwiches with sprouts.
Alfalfa Sprout Wrap With Avocado and Tomato
Vegan · American
Ingredients
Wraps
- 2 large flour or whole wheat tortillas
- 4 tbsp hummus
- 1 ripe avocado, sliced
- 1 tomato, sliced
- ½ cucumber, cut into thin strips
- 1 small carrot, grated
- 1½ cups (about 45 g) alfalfa sprouts
- Squeeze of lemon, salt and pepper
Method
- Warm the tortillas for 10 seconds in a dry pan so they roll without cracking.
- Spread 2 tbsp hummus over each tortilla, leaving a border.
- Layer avocado, tomato, cucumber and carrot down the centre. Season with lemon, salt and pepper.
- Top with a big handful of alfalfa sprouts.
- Fold in the sides, then roll up tightly from the bottom. Cut in half and serve.
Notes
- Packing for lunch: wrap in parchment and keep cold. Eat within a few hours.
- Add protein: chickpeas, grilled chicken, tofu or a sliced boiled egg.
- Lower-risk option: swap raw sprouts for sunflower or pea shoots.
Frequently asked questions
What goes in an alfalfa sprout wrap?
Hummus, avocado, tomato, cucumber, carrot and alfalfa sprouts are a classic combination. Add a protein like chicken, chickpeas or egg to make it more filling.
How do I keep a wrap from getting soggy?
Dry the sprouts and vegetables well, spread hummus edge to edge as a barrier, and put wet ingredients like tomato in the centre.
Can I make alfalfa sprout wraps ahead?
A few hours ahead is fine if kept cold. Overnight, the tortilla softens. Pack the sprouts separately if making the night before.
Are raw alfalfa sprouts safe in wraps?
Raw sprouts carry a food-safety risk. Higher-risk groups should not eat them raw, and Health Canada advises everyone to cook sprouts. Sunflower or pea shoots are a lower-risk swap.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
