Veggie Wrap With Hummus

Name: Veggie Wrap With Hummus
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Cuisine: mediterranean
Ingredients: 400 g chickpeas (cooked, drained and rinsed if canned); 3 tbsp tahini (well stirred); 2 tbsp lemon juice (freshly squeezed); 1 pcs garlic (clove, peeled); 1 pinch salt; 1 pinch cumin powder; 0 ice cube (for blending hummus); 4 pcs tortilla (large, plain or whole wheat); 1 pcs cucumber (medium, thinly sliced into half-moons); 1 pcs bell pepper (medium, red, thinly sliced); 1 pcs carrot (medium, grated or julienned); 1 pcs red onion (small, thinly sliced); 4 pcs lettuce (large romaine or butter lettuce leaves, washed and dried); 60 g feta cheese (crumbled); 1 pinch black pepper (freshly ground)

RATING

4.4/5(85)

TASTE SCORE

8/10

A fresh, satisfying wrap loaded with creamy homemade hummus, crisp vegetables, and tangy feta cheese. Every bite gives you crunchy cucumbers, sweet bell peppers, and earthy chickpeas wrapped in a soft tortilla. Ready in minutes, it’s the kind of lunch you’ll look forward to all morning.

PREP

15m

COOK

SERVES

1 PIECE

651 cal

SERVINGS

METHOD · 6 STEPS

mix · ~3 min
Make the hummus.
1.Add chickpeas, tahini, lemon juice, garlic clove, salt, and cumin powder to a food processor.
2.Blend until smooth, scraping down the sides as needed.
3.Add an ice cube and blend again for 1-2 minutes until the hummus is extra creamy and light.
4.Taste and adjust salt or lemon juice if needed.
TIPThe ice cube is the secret to whipped, airy hummus—it emulsifies the tahini and olive oil while keeping the motor cool.
prep · ~5 min
Prep all the vegetables.
1.Slice the cucumber into thin half-moons.
2.Slice the bell pepper into thin strips.
3.Grate the carrot on the large holes of a box grater or julienne with a knife.
4.Thinly slice the red onion.
5.Wash and thoroughly dry the lettuce leaves.
fry · ~2 min
Warm the tortillas.
Heat a dry skillet over medium heat. Warm each tortilla for about 20-30 seconds per side, just until pliable and lightly toasted in spots. Stack on a plate and cover with a clean kitchen towel to keep them soft.
TIPDon’t skip warming—cold tortillas crack when you roll them.
assemble · ~3 min
Assemble the wraps.
1.Spread 2-3 tablespoons of hummus down the center of each tortilla, leaving a 2-inch border on both sides.
2.Lay a lettuce leaf over the hummus.
3.Arrange cucumber, bell pepper, carrot, and red onion evenly over the lettuce.
4.Sprinkle crumbled feta cheese over the vegetables.
5.Finish with a pinch of black pepper.
TIPDon’t overstuff—a tightly rolled wrap holds together much better. Aim for a single even layer of vegetables.
assemble · ~1 min
Roll the wraps tightly.
Fold the left and right sides of the tortilla inward over the filling. Starting from the edge closest to you, roll the wrap away from you firmly, tucking the filling in as you go. Slice each wrap in half diagonally.
TIPRoll with gentle but steady pressure—the hummus acts as glue to hold everything in place.
serve
Serve immediately or pack for later.
Serve the wraps right away with extra hummus on the side for dipping. To pack for lunch, wrap each half tightly in parchment paper or foil to keep the shape.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Add an ice cube while blending the hummus for an extra creamy and airy texture.
2
Thoroughly dry lettuce and other veggies to prevent the wrap from becoming soggy.
3
Warm tortillas in a dry skillet until pliable to avoid cracking when rolling.
4
Don't overstuff the wrap; a single even layer of vegetables ensures a tight roll.
5
Use freshly squeezed lemon juice in the hummus for a brighter, fresher flavor.
6
Roll the wrap firmly, using the hummus as a natural binder to hold everything together.

RECIPE VARIATIONS