Hummus Veggie Wrap
Whole-wheat tortilla spread with hummus and rolled with cucumber, bell pepper, lettuce, carrot, and red onion — quick portable lunch.
For 1 serving
- assemble · ~1 min
Spread the hummus over the tortilla.
Lay the whole-wheat tortilla flat on a clean work surface. Use a spoon or spatula to spread the hummus evenly across the center, leaving a one-inch border around the edges to ensure a clean seal when rolling.
- assemble · ~2 min
Layer the vegetables and roll the wrap.
1.Arrange the romaine lettuce, cucumber, bell pepper, carrots, red onion, and parsley in the center of the tortilla.2.Fold the left and right sides of the tortilla toward the center, then roll tightly from the bottom up.3.Slice the wrap diagonally in half to serve.TIPPat the cucumber slices and lettuce dry with a paper towel before adding them to prevent the wrap from becoming soggy.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra crispy chickpeas, you can remove their skins after drying them, but it's optional.
- 2Don't overfill the wrap, or it will be difficult to roll and may fall apart.
- 3If meal prepping, store the roasted chickpeas and chopped veggies separately from the hummus and tortillas to prevent sogginess.
- 4Feel free to add other vegetables like shredded carrots, red onion, or avocado.
- 5A squeeze of fresh lemon juice over the veggies before wrapping can add a nice brightness.
- 6Toast the wrap in a dry pan for a minute after rolling to seal it and add a slightly crispy texture.
Adapt it for your goals.
Gluten free
Use certified gluten-free tortillas or large lettuce leaves (like romaine or butter lettuce) for a crisp, grain-free wrap.
high proteinHigh protein
Add 1/4 cup of crumbled firm tofu or cooked quinoa to each wrap for an extra protein boost.
spicySpicy
Add 1/4 teaspoon of cayenne pepper to the chickpea seasoning and a drizzle of sriracha inside the wrap.
quickQuick
Skip roasting the chickpeas. Use them straight from the can (rinsed and drained) for a wrap that's ready in 10 minutes.
Why this is on our healthy list.
Plant-Based Protein
Chickpeas and hummus provide a good source of plant-based protein, essential for muscle repair and satiety.
High in Fiber
Whole wheat tortillas, chickpeas, and fresh vegetables are rich in dietary fiber, which supports digestive health and helps you feel full.
Rich in Vitamins
Loaded with fresh spinach and bell peppers, this wrap delivers a healthy dose of vitamins A, C, and K.
Frequently asked questions
Yes, it's packed with fiber, plant-based protein, and vitamins from the fresh vegetables. Using whole wheat tortillas adds complex carbs for sustained energy.
