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Creamy hummus, crunchy fresh veggies, and crispy roasted chickpeas all rolled into a soft whole wheat tortilla. This satisfying wrap is the perfect quick and healthy lunch, ready in just 30 minutes!
For 4 servings
Roast the chickpeas
Prepare the vegetables
Assemble the wraps
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Creamy hummus, crunchy fresh veggies, and crispy roasted chickpeas all rolled into a soft whole wheat tortilla. This satisfying wrap is the perfect quick and healthy lunch, ready in just 30 minutes!
This american recipe takes 30 minutes to prepare and yields 4 servings. At 604.41 calories per serving with 29.56g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or snack.
Fold and serve
Use certified gluten-free tortillas or large lettuce leaves (like romaine or butter lettuce) for a crisp, grain-free wrap.
Add 1/4 cup of crumbled firm tofu or cooked quinoa to each wrap for an extra protein boost.
Add 1/4 teaspoon of cayenne pepper to the chickpea seasoning and a drizzle of sriracha inside the wrap.
Skip roasting the chickpeas. Use them straight from the can (rinsed and drained) for a wrap that's ready in 10 minutes.
Chickpeas and hummus provide a good source of plant-based protein, essential for muscle repair and satiety.
Whole wheat tortillas, chickpeas, and fresh vegetables are rich in dietary fiber, which supports digestive health and helps you feel full.
Loaded with fresh spinach and bell peppers, this wrap delivers a healthy dose of vitamins A, C, and K.
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.
One wrap has approximately 450-550 calories, depending on the size of the tortilla and the amount of hummus used.
It's best to assemble them just before eating to prevent sogginess. However, you can prep all the components—roast the chickpeas, chop the veggies—and store them in separate airtight containers in the fridge for up to 3 days.
Avocado, shredded carrots, red onion, or different greens like arugula would all be delicious additions to this wrap.
