Hummus & Veggie Wrap
A fresh, satisfying wrap loaded with creamy homemade hummus, crunchy cucumbers, crisp bell peppers, and tangy sun-dried tomatoes. Quick enough for a weekday lunch and hearty enough to keep you full, it's the kind of no-cook meal that feels like a treat.
For 4 servings
- prep · ~60 min
Soak and cook the chickpeas.
1.Rinse 0.75 cup dried chickpeas and soak in plenty of water overnight, or at least 8 hours.2.Drain the soaked chickpeas and transfer to a pot with fresh water.3.Bring to a boil, then reduce heat and simmer until very tender, about 45 to 60 minutes.4.Drain and let cool to room temperature before making hummus.TIPOvercook the chickpeas slightly — they should mash easily between your fingers. This makes the hummus extra smooth. - mix · ~5 min
Blend the hummus.
1.Combine the cooked chickpeas, tahini, lemon juice, garlic clove, 0.25 tsp salt, and cumin powder in a blender or food processor.2.Blend until a thick paste forms, scraping down the sides as needed.3.Add the ice cubes and blend for another 2 to 3 minutes, until the hummus is very smooth and creamy.4.Drizzle in 1 tbsp olive oil and blend for a final 30 seconds to incorporate.TIPBlending with ice cubes whips air into the hummus, giving it a lighter, fluffier texture than cold water alone. - prep · ~10 min
Prepare all the vegetables.
1.Thinly slice the cucumber into half-moons.2.Slice the bell pepper into thin strips.3.Shred the carrot using a box grater or julienne peeler.4.Thinly slice the red onion and the sun-dried tomatoes.5.Shred the romaine lettuce into thin ribbons. - other · ~2 min
Warm the tortillas.
Heat a dry skillet or tawa over medium heat. Warm each tortilla for about 20 seconds per side, just until pliable and lightly toasted. Stack on a plate and cover with a clean towel to keep warm.
- assemble · ~5 min
Assemble the wraps.
1.Lay a warmed tortilla flat on a clean work surface.2.Spread a generous 2 to 3 tablespoons of hummus down the center, leaving a 1-inch border at the edges.3.Layer shredded lettuce, cucumber slices, bell pepper strips, shredded carrot, red onion slices, and sun-dried tomatoes over the hummus.4.Fold in the sides of the tortilla, then roll it up tightly from the bottom edge into a snug cylinder.TIPDon't overfill — too many veggies make the wrap hard to roll. A generous single layer of each vegetable is enough. - serve · ~1 min
Slice and serve.
Cut each wrap in half on a diagonal. Plate cut-side up so the colorful layers show.
TIPWrap tightly in parchment paper or foil if packing for lunch — it holds the shape and keeps everything contained.
What to keep in mind.
8 tips from the recipe — small details that make a real difference to the final dish.
- 1Overcook the chickpeas until very tender — they should mash easily between your fingers for the smoothest hummus.
- 2Blending 2 ice cubes into the hummus whips in air, creating a light and fluffy texture instead of a dense paste.
- 3Warm tortillas in a dry skillet for 20 seconds per side to make them pliable and prevent cracking when rolling.
- 4Dry-packed sun-dried tomatoes add concentrated flavor without extra moisture; rehydrate in warm water if they feel tough.
- 5Slice cucumber into half-moons and bell pepper into thin strips so they lay flat and don't poke through the wrap.
- 6Spread hummus all the way to the edges of the tortilla to act as a glue, holding the wrap together when rolled.
- 7For meal prep, store assembled wraps tightly wrapped in parchment paper in the fridge for up to 24 hours.
- 8Let assembled wraps rest seam-side down for 2 minutes before slicing — this sets the roll and prevents unravelling.
Adapt it for your goals.
High-protein
Add 4 oz of grilled chicken, crumbled feta cheese, or a handful of chickpeas extra to boost protein for a post-workout meal.
low oilLow-oil
Skip the olive oil in the hummus and use an extra ice cube instead — the hummus stays creamy while cutting calories, ideal for weight management.
veganVegan
The base recipe is already vegan — just ensure the tortillas are certified vegan (some brands use lard).
gluten freeGluten-free
Swap whole wheat tortillas for gluten-free tortillas or large collard green leaves for a grain-free, low-carb option.
spicy harissaSpicy harissa
Swirl 1 teaspoon of harissa paste into the hummus and add pickled turnips for a North African twist that adds heat and tang.
Why this is on our healthy list.
Rich in Plant-Based Protein
Chickpeas and tahini provide high-quality plant protein, helping to keep you full and support muscle repair.
Packed with Fiber
Whole wheat tortillas, chickpeas, carrots, and cucumbers deliver dietary fiber that promotes digestive health and stable energy.
Loaded with Antioxidants
Bell peppers and sun-dried tomatoes are rich in vitamin C and lycopene, which support immune function and cellular health.
Heart-Healthy Fats
Extra virgin olive oil and tahini supply monounsaturated and polyunsaturated fats, known to support cardiovascular health.
Frequently asked questions
Yes — use 1 can (15 oz) of chickpeas, drained and rinsed. Skip the cooking step and proceed with blending; the hummus will be slightly less creamy but still delicious.
