Mediterranean · Lunch · Snack
Hummus Veggie Wrap
Whole wheat tortillas spread with a quick, creamy homemade hummus and packed with crunchy carrot, cucumber, red pepper and spinach. A fresh, filling lunch you can roll up in minutes.
- Prep
- 20 min
- Cook
- 2 min
- Total
- 22 min
- Serves
- 4
Calories come from: Carbs 53% · Fat 34% · Protein 13%
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Ingredients
For 4 servings- 1 can (about 1 1/2 cups drained)240 gchickpeas, canned, drained and rinsed
- 2 tbsp30 gtahini
- 2 tbsp30 glemon juice, fresh
- 1 clovegarlic
- 1 tbsp14 gextra virgin olive oil
- 3 tbsp45 gcold water
- 1/2 tspground cumin
- 1/2 tspsalt
- 1/4 tspblack pepper, ground
- 4 large (25 cm / 10 in)280 glarge whole wheat tortillas (made with vegetable oil)
- 1 medium200 gcucumber
- 2 medium120 gcarrots
- 1 medium120 gred bell pepper
- 1/4 small30 gred onion
- 2 cups60 gbaby spinach
- 1/4 tspred chili flakes (optional)
Steps
- 1
Put the chickpeas, tahini, lemon juice, garlic, olive oil, cumin, salt and black pepper in a food processor.
- 2
Blend for 1 minute, then add the cold water a spoonful at a time and blend until smooth and spreadable.
- 3
Taste the hummus and adjust with a little more lemon or salt if needed.
- 4
Cut the cucumber and red pepper into thin strips.
- 5
Peel and coarsely grate the carrots.
- 6
Slice the red onion as thinly as you can.
- 7
Warm each tortilla in a dry frying pan for about 15 seconds per side so it rolls without cracking.
- 8
Spread a quarter of the hummus over each tortilla, leaving a 2 cm border.
- 9
Layer a quarter of the spinach, carrot, cucumber, pepper and onion along the lower third of each tortilla, and sprinkle with chili flakes if using.
- 10
Fold in the sides, then roll up tightly from the filled end.
- 11
Cut each wrap in half on the diagonal and serve, or wrap in foil to pack for later.
Swaps, storage and make-ahead
Swaps
- Use certified gluten-free wraps or large collard or lettuce leaves instead of whole wheat tortillas for a gluten-free version, and choose a tahini labelled gluten-free if you need to be strict.
- Swap the homemade hummus for about 1 1/2 cups of store-bought hummus to save time.
- Replace the tahini with an extra tablespoon of olive oil, or a few spoonfuls of plain unsweetened yogurt if you don't need it to be vegan, for a milder hummus.
- Trade the red bell pepper for sliced tomato or the spinach for chopped romaine depending on what you have.
Storage
Refrigerate leftover hummus in an airtight container within 2 hours and use within about 4 days. Assembled wraps are best eaten the same day, as the tortilla softens and the vegetables release water, and they should not be frozen.
Make ahead
Make the hummus and cut the vegetables up to 3 days ahead, storing them separately in airtight containers in the fridge. Roll the wraps the morning you plan to eat them and keep them wrapped in foil in the fridge or a cooler bag until lunch.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: GlutenSesame
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (294 g) | Per 100 g | |
|---|---|---|
| Calories | 413 kcal | 140 kcal |
| Protein | 13.9 g | 4.7 g |
| Carbohydrates | 56.2 g | 19.1 g |
| of which sugars | 8.2 g | 2.8 g |
| Fiber | 13.6 g | 4.6 g |
| Fat | 16.2 g | 5.5 g |
| of which saturated | 4.7 g | 1.6 g |
| Sodium | 895 mg | 304 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
