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Autumn Wraps with Roasted Pumpkin Hummus and Chicken - photo 1
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Autumn Wraps with Roasted Pumpkin Hummus and Chicken

Pikantne Takeaway Dishes Lunches Snacks 80 min Medium 7 wyświetleń ~44.97 PLN - (0)
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Description

Discover the taste of autumn wrapped up in a handy and filling wrap, perfect for lunch at work, school, or a picnic. This dish is a harmonious blend of creamy, slightly sweet hummus made from roasted hokkaido pumpkin, juicy pieces of chicken seasoned with smoked paprika, and sweet, caramelized red onion. The bold flavor of arugula and salty feta cheese balances the sweetness of the pumpkin and onion. The texture is equally rich: soft tortilla, velvety hummus, tender meat, and crunchy, optional pumpkin seeds. The dish is not only delicious but also beautifully presented with the vibrant colors of orange pumpkin, purple onion, and green arugula. It’s a healthy, balanced option that provides protein, healthy fats, and complex carbohydrates, ensuring energy for hours.

Składniki (18)

Servings:
4
  • Hokkaido pumpkin 500 g
  • Ciecierzyca konserwowa 240 g
  • Pasta tahini 45 g
  • Garlic 2 ząbki
  • Lemon juice 30 ml
  • Extra virgin olive oil 0.2 łyżek
  • Filet z piersi kurczaka 400 g
  • Red onion 2 szt.
  • Rapeseed oil 30 g
  • Maple syrup 20 ml
  • Wheat tortillas 4 szt.
  • Arugula 60 g
  • Feta cheese 100 g
  • 🌿 Przyprawy
  • ground cumin 0.4 łyżeczek
  • Salt 0.2 szczypt
  • Pieprz czarny świeżo mielony 3 szczypty
  • Papryka wędzona słodka 0.4 łyżeczek
  • ✨ Opcjonalne
  • Pumpkin seeds 20 g
💰 Szacowany koszt dania: ~44.97 PLN (11.24 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparing the pumpkin and hummus

1

Preheat the oven to 200°C (fan). Thoroughly wash the hokkaido pumpkin. Cut it in half and use a spoon to remove the seeds and fibrous flesh from the inside. You don't need to peel the skin - it will soften after baking and is edible. Cut the pumpkin halves into smaller pieces or slices about 2-3 cm thick. Arrange them on a baking sheet lined with parchment paper, drizzle with 1 tablespoon of oil (15g), and sprinkle with salt and pepper. Place in the preheated oven.

Ingredients: Hokkaido pumpkin, Extra virgin olive oil, Salt, Pieprz czarny świeżo mielony
Use a large, stable cutting board and a sharp knife, as raw pumpkin is hard. Evenly spreading the pieces on the baking sheet will ensure they bake uniformly.
2

Roast the pumpkin for about 20-25 minutes, until the flesh is completely soft. You can check this by inserting a fork into it - it should go in easily. After baking, remove the tray from the oven and set the pumpkin aside to cool slightly for about 10 minutes, so it can be handled safely.

Ingredients: Hokkaido pumpkin
Do not bake the pumpkin too long, so it doesn't become watery. It should be soft but retain its shape. Cooling is important to prevent the hot pumpkin from 'curdling' the hummus.
3

Prepare the hummus. Drain the chickpeas from the brine and rinse them thoroughly in a sieve under cold running water. In a blender or food processor, add the roasted, slightly cooled pumpkin pieces (with the skin), rinsed chickpeas, tahini, peeled garlic cloves, lemon juice, 2 tablespoons of olive oil (30g), cumin, and a pinch of salt and pepper. Blend everything on high speed for 2-3 minutes until you achieve a perfectly smooth, creamy paste. If the hummus is too thick, add 1-2 tablespoons of cold water and blend again. Taste and adjust seasoning with salt or lemon juice if necessary.

Ingredients: Hokkaido pumpkin, Ciecierzyca konserwowa, Pasta tahini, Garlic, Lemon juice, Extra virgin olive oil, ground cumin, Salt, Pieprz czarny świeżo mielony
The best tool for this task will be a high-power blender or a food processor. During blending, it's a good idea to stop the device and scrape down the mixture from the walls of the container with a silicone spatula to ensure everything combines evenly.

Preparing the chicken and onion

4

While the pumpkin is baking, prepare the chicken. Clean the fillets of any membranes and excess fat, then dry them with a paper towel. Cut the meat into small cubes about 1.5 cm on each side. Transfer the chicken to a bowl, add 1 tablespoon of rapeseed oil (15g), smoked paprika, salt, and pepper. Mix thoroughly with your hands or a spoon, ensuring each piece of meat is coated with the spices.

Ingredients: Filet z piersi kurczaka, Rapeseed oil, Papryka wędzona słodka, Salt, Pieprz czarny świeżo mielony
Use a separate cutting board for meat to avoid transferring bacteria. Evenly coating the meat with spices will ensure a consistent flavor throughout the dish.
5

Heat a large skillet (preferably non-stick) over medium heat. Once it's well heated, add the seasoned chicken and cook for 6-8 minutes, stirring occasionally, until the meat is golden and fully cooked inside. Transfer the cooked chicken to a plate and set aside.

Ingredients: Filet z piersi kurczaka
Do not add too much meat to the pan at once, so it fries rather than stews. If you have a smaller pan, fry the chicken in batches. You can check for doneness by cutting into one of the larger pieces - the inside should be white, with no pink traces.
6

In the same pan where the chicken was cooked, pour in the remaining tablespoon of oil (15g). Reduce the heat to low/medium. Peel the red onion and slice it into thin wedges. Add the onion to the pan, sprinkle with a pinch of salt, and sauté slowly, stirring every few minutes, for about 10-12 minutes, until it becomes soft and translucent. Then add the maple syrup, mix, and sauté for another 2-3 minutes until the onion caramelizes and takes on a beautiful, glossy appearance.

Ingredients: Red onion, Rapeseed oil, Maple syrup, Salt
The key to caramelization is patience and low heat. Don't rush, as the onion will burn instead of softening and becoming sweet. Salt helps draw out moisture from the onion and speeds up the softening process.

Assembling the wraps

7

Prepare your workspace for assembling the wraps. Wash and dry the arugula. Crumble the feta cheese into smaller pieces with your fingers. If you are using pumpkin seeds, toast them for 1-2 minutes in a dry, heated pan until they start to smell and lightly 'pop'. Heat each tortilla for about 15-20 seconds on each side in a dry pan or for 30 seconds in the microwave. This will make it more flexible and prevent it from cracking while rolling.

Ingredients: Wheat tortillas, Arugula, Feta cheese, Pumpkin seeds
Do not overheat the tortilla, as it will become stiff and brittle. It should only be warm and soft. Toasting the pumpkin seeds brings out a deeper, nutty flavor.
8

Place a warm tortilla on a clean surface. Spread a generous portion (about 2-3 tablespoons) of pumpkin hummus in the center, leaving about 2-3 cm of free margin on each side. On top of the hummus layer, arrange a handful of arugula, followed by a portion of cooked chicken and caramelized onions. Finally, sprinkle everything with crumbled feta cheese. Optionally, add toasted pumpkin seeds for crunch.

Ingredients: Wheat tortillas, Arugula, Feta cheese, Filet z piersi kurczaka, Red onion, Pumpkin seeds
Do not add too much filling, especially at the edges, as it will make it difficult to roll the wrap and it may crack. Distribute the ingredients more towards the center and the bottom of the tortilla.
9

Now the most important step - rolling. First, fold the sides of the tortilla (left and right) inward about 2-3 cm. Then, holding the sides, start tightly rolling the tortilla from the bottom up, pressing the filling with your fingers to keep the wrap compact. Roll all the way to the end. To prevent the wrap from unrolling, you can cut it in half with a sharp knife or wrap it in parchment paper or aluminum foil. Repeat the process with the remaining tortillas.

Ingredients: Wheat tortillas
The key is to roll tightly. The bottom edge should 'hide' the filling underneath, creating a neat roll. If you are preparing wraps to go, wrapping them in parchment paper and tying them with string not only looks nice but also prevents them from falling apart.

Fun Fact

💡

Hummus, although today mainly associated with chickpeas, could historically be made with various legumes. The addition of pumpkin is a modern, seasonal variation that enriches the classic paste not only with flavor and color but also with valuable carotenoids, which are strong antioxidants.

Best for

Lunch do pracy lub szkoły Piknik Szybki i zdrowy obiad Posiłek w podróży

Tips

🍽️ Serving

Wraps taste best fresh, but they are also great cold. To take them to go, wrap each wrap tightly in parchment paper or beeswax wrap, then cut them in half at an angle – they will look appetizing and be easier to eat. They can be packed in a lunchbox along with a portion of fresh vegetables, such as carrot and cucumber sticks.

🥡 Storage

It is best to store all ingredients separately in airtight containers in the fridge: hummus for up to 4 days, chicken and onion for up to 3 days. Assemble the wraps just before eating or in the morning before leaving for work, so the tortilla doesn't get soggy. The prepared, rolled wraps can be stored in the fridge for up to 24 hours, wrapped in foil, but the tortilla may become slightly moist from the hummus.

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