Hummus Wrap
A refreshing and easy-to-make wrap packed with creamy hummus, crisp fresh vegetables, and tangy feta cheese. It's the perfect healthy and satisfying lunch that comes together in minutes.
For 4 servings
4 steps.
- 1
Step 1
- a.Prepare the Vegetables
- b.Wash and dry all fresh produce.
- c.Thinly slice the cucumber, red bell pepper, and red onion.
- d.Deseed and dice the tomatoes. Deseeding helps prevent the wrap from becoming soggy.
- e.Set all prepared vegetables aside in separate bowls for easy assembly.
- 2
Step 2
- a.Warm the Tortillas
- b.Lay the tortillas on a clean, flat surface.
- c.Optional: To make the tortillas more pliable and easier to roll, warm them for 10-15 seconds in a microwave or for 30 seconds per side in a dry, non-stick skillet over medium heat.
- 3
Step 3
- a.Assemble the Wraps
- b.Spread approximately 1/4 cup of hummus evenly over each tortilla, leaving a 1-inch border around the edges.
- c.Place a generous layer of baby spinach over the hummus.
- d.Arrange the sliced cucumber, diced tomatoes, red bell pepper, and red onion in a line down the center of each tortilla.
- e.Sprinkle about 2 tablespoons of crumbled feta cheese over the vegetables.
- f.Lightly season with salt and freshly ground black pepper to taste.
- 4
Step 4
- a.Roll and Serve
- b.To roll the wrap, fold in the left and right sides of the tortilla over the filling.
- c.Then, tightly roll it up from the bottom, tucking in the filling as you go to create a compact wrap.
- d.Serve immediately for the best texture. You can serve the wrap whole or slice it in half diagonally with a sharp knife.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1To prevent a soggy wrap, ensure your vegetables are dry. Pat sliced cucumbers with a paper towel and always deseed tomatoes.
- 2Don't overfill the wrap. It's tempting to add more, but it will make rolling difficult and the wrap may fall apart.
- 3For meal prep, store the chopped vegetables, hummus, and feta in separate airtight containers. Assemble the wrap just before eating to maintain freshness and crunch.
- 4A squeeze of fresh lemon juice over the vegetables before rolling can add a bright, zesty flavor that complements the hummus.
- 5Use a flavored hummus like roasted red pepper or garlic for an extra layer of flavor without any extra work.
Adapt it for your goals.
Protein Boost
Add a layer of grilled chicken strips, a scoop of chickpeas, or a few falafel balls for a more filling meal.
Vegan VersionVegan Version
Simply omit the feta cheese or replace it with a plant-based feta alternative to make this wrap completely vegan.
Spicy KickSpicy Kick
Add a drizzle of sriracha, a pinch of red pepper flakes, or some sliced pickled jalapeños for a touch of heat.
Different GreensDifferent Greens
Swap the baby spinach for peppery arugula, crisp romaine lettuce, or a spring mix for a different texture and flavor profile.
Add Healthy FatsAdd Healthy Fats
Include a few slices of fresh avocado for extra creaminess and a boost of healthy monounsaturated fats.
Why this is on our healthy list.
High in Fiber
The combination of whole wheat tortillas, chickpeas (in hummus), and fresh vegetables makes this wrap an excellent source of dietary fiber, which is crucial for digestive health and promoting a feeling of fullness.
Good Source of Plant-Based Protein
Hummus, made from chickpeas, provides a solid amount of plant-based protein, which helps in muscle repair and keeps you satiated for longer.
Rich in Vitamins and Minerals
Loaded with a variety of colorful vegetables like spinach, tomatoes, and bell peppers, this wrap delivers a wide range of essential vitamins (like A, C, and K) and minerals that support overall health.
Contains Heart-Healthy Fats
The primary ingredient in hummus is chickpeas, often blended with tahini and olive oil, which are great sources of monounsaturated and polyunsaturated fats. These fats are beneficial for heart health.
Frequently asked questions
Each hummus wrap contains approximately 390-420 calories, depending on the specific brands of tortilla, hummus, and the amount of feta cheese used. It's a well-balanced meal for its calorie count.