Veggie Wrap
A fresh, crunchy, and satisfying wrap packed with colorful vegetables, seasoned chickpeas, and creamy hummus. It’s a perfect quick lunch or light dinner that's both healthy and delicious, ready in under 30 minutes.
For 4 servings
4 steps. 10 minutes total.
- 1
Step 1
- a.Sauté Vegetables and Chickpeas
- b.Heat olive oil in a large skillet over medium-high heat. Once shimmering, add the sliced onion and bell pepper.
- c.Sauté for 5-6 minutes, stirring occasionally, until the vegetables are soft and have started to caramelize.
- d.Add the rinsed and drained chickpeas to the skillet. Patting them dry beforehand helps them crisp up slightly.
- e.Sprinkle in the smoked paprika, cumin powder, 1/2 tsp of salt, and black pepper. Stir well to coat everything.
- f.Cook for another 3-4 minutes, allowing the spices to become fragrant and the chickpeas to heat through.
- 2
Step 2
- a.Prepare the Fresh Salad
- b.While the chickpeas are cooking, combine the chopped romaine lettuce, diced cucumber, and diced tomato in a medium bowl.
- c.Drizzle with fresh lemon juice and the remaining 1/4 tsp of salt. Toss gently to combine. Set aside.
- 3
Step 3
- a.Warm Tortillas and Assemble
- b.Warm the tortillas one at a time in a dry skillet for about 30 seconds per side, or in the microwave for 15-20 seconds. This makes them pliable and prevents tearing.
- c.Lay a warm tortilla on a clean, flat surface. Spread about 3 tablespoons of hummus down the center, leaving a 1-inch border on all sides.
- d.Layer a quarter of the fresh salad mixture over the hummus.
- e.Spoon a quarter of the warm chickpea and vegetable mixture on top of the salad.
- f.If using, sprinkle with crumbled feta cheese.
- 4
Step 4
- a.Fold and Serve
- b.To fold, bring the bottom edge of the tortilla up and over the filling, tucking it in snugly.
- c.Fold in the left and right sides over the filling.
- d.Roll the wrap upwards to seal it completely.
- e.Serve immediately for the best contrast of warm filling and crisp, cool salad. You can also slice it in half on a diagonal for a nicer presentation.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, use a flavored hummus like roasted red pepper, garlic, or jalapeño.
- 2To make this wrap ahead of time, store the cooked chickpea mix, the fresh salad (undressed), and hummus in separate airtight containers in the fridge. Assemble just before eating.
- 3Don't overstuff the wrap. It's better to have a well-sealed wrap than to try and fit too much filling inside.
- 4For a bit of heat, add a pinch of cayenne pepper or a few dashes of your favorite hot sauce to the chickpea mixture.
- 5Avocado slices or a dollop of guacamole make a fantastic creamy addition.
Adapt it for your goals.
Protein Boost
Add grilled chicken strips, baked tofu, or scrambled eggs for an extra protein kick.
Sauce SwapSauce Swap
Instead of hummus, try using tzatziki, mashed avocado, or a creamy yogurt-dill sauce as the base.
Gluten FreeGluten-Free
Use large lettuce leaves (like iceberg or butter lettuce) or your favorite gluten-free tortillas instead of whole wheat tortillas.
Different VeggiesDifferent Veggies
Incorporate other vegetables like shredded carrots, baby spinach, corn, or sliced black olives.
Why this is on our healthy list.
High in Fiber
With whole wheat tortillas, chickpeas, and a variety of vegetables, this wrap is an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Rich in Plant-Based Protein
Chickpeas and hummus provide a substantial amount of plant-based protein, essential for muscle repair, immune function, and keeping you feeling full and energized.
Packed with Vitamins and Minerals
The colorful array of vegetables like bell peppers, tomatoes, and lettuce delivers a wide range of essential vitamins (like Vitamin C and A) and minerals that support overall health and immunity.
Heart-Healthy Fats
The olive oil and hummus contribute monounsaturated fats, which are beneficial for heart health by helping to reduce bad cholesterol levels.
Frequently asked questions
Yes, this wrap is very healthy. It's packed with fiber from the whole wheat tortillas, chickpeas, and vegetables, provides plant-based protein, and contains healthy fats from olive oil and hummus. It's a well-balanced meal.