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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
Prepare the Vegetables
Warm the Tortillas
Assemble the Wraps
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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.
This mediterranean recipe takes 15 minutes to prepare and yields 4 servings. At 206.01 calories per serving with 9.93g of protein, it's a beginner-friendly recipe perfect for lunch or snack or dinner.
Roll and Serve
Add a layer of grilled chicken strips, a scoop of chickpeas, or a few falafel balls for a more filling meal.
Simply omit the feta cheese or replace it with a plant-based feta alternative to make this wrap completely vegan.
Add a drizzle of sriracha, a pinch of red pepper flakes, or some sliced pickled jalapeños for a touch of heat.
Swap the baby spinach for peppery arugula, crisp romaine lettuce, or a spring mix for a different texture and flavor profile.
Include a few slices of fresh avocado for extra creaminess and a boost of healthy monounsaturated fats.
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.
Hummus, made from chickpeas, provides a solid amount of plant-based protein, which helps in muscle repair and keeps you satiated for longer.
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.
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.
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.
Yes, a hummus wrap is a very healthy choice. It's packed with fiber from whole wheat tortillas and vegetables, plant-based protein from hummus, and healthy fats. The variety of fresh vegetables provides essential vitamins and minerals.
It's best to assemble the wrap just before eating to prevent it from becoming soggy. However, you can prep all the components ahead of time. Chop the vegetables and store them in an airtight container in the fridge for up to 3 days.
Classic plain hummus works perfectly, but you can use any flavor you enjoy. Roasted red pepper, garlic, or even spicy jalapeño hummus are all excellent choices that add extra flavor.
To make this wrap vegan, simply omit the feta cheese. You can also use a store-bought vegan feta alternative if you still want that tangy, salty flavor.
The key is to not overfill it and to roll it tightly. Warming the tortilla slightly makes it more pliable and less likely to tear. Folding in the sides first before rolling from the bottom helps to secure the fillings.