Easy Wrap with Hummus
Easy homemade hummus wrap recipe with fresh vegetables and whole grains. Ready in 20 minutes, vegetarian, and perfect for meal prep lunches.
Ingredients
- 2 cups canned chickpeas, drained and rinsed
- 3 tbsp tahini
- 2 large garlic cloves, minced
- 3 tbsp fresh lemon juice
- 2 tbsp extra virgin olive oil
- 1 tsp ground cumin
- 1/4 tsp cayenne pepper
- 2 tbsp cold water
- Sea salt to taste
- 4 large whole wheat tortillas or wraps
- 2 cups fresh spinach leaves
- 1 large bell pepper, red or yellow, thinly sliced
- 1 medium cucumber, julienned
- 2 medium carrots, grated or julienned
- 1/2 red onion, very thinly sliced
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 4 oz crumbled feta cheese or vegan cheese alternative
- 1 ripe avocado, sliced
Instructions
- 1
Place drained chickpeas, tahini, minced garlic, lemon juice, and olive oil into a food processor and blend until very smooth, about 2 minutes.
- 2
Add ground cumin and cayenne pepper to the hummus mixture and pulse several times to combine the spices evenly throughout.
- 3
Pour in cold water one tablespoon at a time while pulsing, until the hummus reaches a creamy, spreadable consistency that's not too thick.
- 4
Taste the hummus and adjust the seasoning by adding sea salt and additional lemon juice as needed for brightness and flavor balance.
- 5
Warm each whole wheat tortilla by placing it directly over a gas flame for 10-15 seconds per side, or wrap all tortillas in a damp towel and microwave for 30 seconds until pliable.
- 6
Lay out the first warm tortilla on a clean, flat work surface and spread 3-4 tablespoons of hummus evenly across the center, leaving about 1 inch of space on the edges.
- 7
Layer a handful of fresh spinach leaves over the hummus as your base green, then arrange bell pepper slices, cucumber matchsticks, and grated carrots in organized rows.
- 8
Scatter the thinly sliced red onion and halved cherry tomatoes across the vegetables, then sprinkle fresh parsley and cheese over everything.
- 9
Place several avocado slices on top of the cheese, being careful not to overstuff the wrap, which will cause it to tear or become difficult to roll.
- 10
Starting from one edge, fold in about an inch of the tortilla, then roll the wrap tightly away from you, tucking in the sides as you go to seal everything inside.
- 11
Wrap the completed wrap tightly in parchment paper or foil, twisting the ends to hold it all together and keep the contents from spilling.
- 12
Repeat the assembly process with the remaining three tortillas and ingredients.
- 13
Serve the wraps immediately at room temperature, or refrigerate for up to 2 hours before eating if preparing ahead for lunch.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Store-bought hummus | Homemade chickpea hummus | Homemade versions allow complete control over sodium levels, oil ratios, and ingredient quality, reducing preservatives while boosting fresh garlic and lemon flavor |
| White flour tortillas | Whole grain or sprouted grain wraps | Whole grains provide significantly more fiber, minerals, and sustained energy while having a lower glycemic impact than refined white flour |
| Feta cheese | Nutritional yeast or cashew cheese | These alternatives reduce saturated fat and cholesterol while adding B vitamins and plant-based umami flavor, making the wrap more anti-inflammatory |
| Regular olive oil in hummus | Extra virgin olive oil with reduced quantity plus vegetable broth | This swap maintains creamy texture while reducing overall fat calories and increasing anti-inflammatory polyphenols from higher-quality oil |
| Red onion raw | Pickled red onion or quick-pickled vegetables | Pickling adds probiotics from fermentation, aids digestion, and reduces raw onion's strong flavor while adding beneficial enzymes for gut health |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 365 |
| Total Fat | 15g |
| Saturated Fat | 2g |
| Cholesterol | 0mg |
| Sodium | 420mg |
| Carbohydrates | 44g |
| Fiber | 12g |
| Sugar | 5g |
| Protein | 13g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
