Hummus & Veggie Wrap
A quick, healthy, and satisfying wrap packed with creamy hummus, fresh vegetables, and protein-rich chickpeas. Perfect for a light lunch or a grab-and-go meal ready in minutes.
For 4 servings
Prepare the filling
- In a small bowl, gently toss the chickpeas, shredded carrots, cucumber sticks, and bell pepper slices.
- Drizzle with fresh lemon juice and sprinkle with salt and black pepper. Toss lightly to combine.
Warm the tortillas
- Heat a dry non-stick skillet over medium heat.
- Warm each tortilla for about 30 seconds per side, until soft and pliable. This prevents them from cracking when you roll them.
Assemble the wraps
- Lay a warm tortilla on a flat surface.
- Spread about 1/4 cup of hummus evenly over the tortilla, leaving a 1-inch border around the edges.
- Place a handful (about 1 cup) of baby spinach over the hummus.
- Spoon a quarter of the vegetable and chickpea mixture in a line down the center of the spinach.
Roll and serve
- Fold in the sides of the tortilla first.
- Tightly roll the tortilla from the bottom up to enclose the filling, like a burrito.
- Slice the wrap in half on a diagonal, if desired, and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For meal prep, prepare the vegetable filling and store it separately from the hummus and tortillas to prevent sogginess.
- 2To add extra flavor, try using roasted red pepper hummus or garlic hummus.
- 3Don't overfill the wrap, as it will be difficult to roll and may tear.
- 4For a bit of crunch, add a tablespoon of sunflower seeds or chopped almonds.
- 5If you're not eating it right away, wrap it tightly in parchment paper or plastic wrap to hold its shape.
Adapt it for your goals.
Gluten free
Use your favorite large gluten-free tortillas instead of whole wheat. Ensure your hummus is certified gluten-free.
high proteinHigh protein
Add 1/4 cup of cooked quinoa or a sprinkle of hemp seeds to the filling for an extra protein boost.
quickQuick
Use a pre-shredded vegetable mix (like coleslaw mix without the dressing) to save on prep time.
kid friendlyKid friendly
Cut the vegetables into smaller, more manageable pieces and use a milder hummus. You can also cut the finished wrap into fun pinwheels.
Why this is on our healthy list.
High in Fiber
The whole wheat tortilla, chickpeas, and fresh vegetables provide a significant amount of dietary fiber, which aids digestion and promotes a feeling of fullness.
Excellent Source of Plant-Based Protein
Both hummus and chickpeas are rich in plant-based protein, essential for muscle repair and overall body function.
Rich in Vitamins and Minerals
The variety of fresh vegetables like spinach, carrots, and bell peppers offers a wide range of essential vitamins (like A, C, and K) and minerals.
Frequently asked questions
Yes, it's a very healthy choice. It's packed with fiber from the whole wheat tortilla and vegetables, plant-based protein from hummus and chickpeas, and healthy fats from the hummus. It's a well-balanced meal.
