I tuck unexpected ingredients into my Vegan Hummus Wrap, packed with a rainbow of vegetables and homemade hummus, to create a filling plant-based lunch option.
I’m always chasing lunches that actually fill me up and don’t feel like punishment, and this Veggie Wrap With Hummus does just that. I stuff whole wheat tortillas with a hummus made from chickpeas and then pile on a rainbow of veggies so every bite snaps.
It’s my go to Vegan Hummus Wrap when I need something quick but not boring, and honestly Veggie Wraps have never seemed this exciting. Sometimes it looks too pretty to eat, then I squish it and realize the flavors actually work together, you’ll want to eat it right away, trust me.
Ingredients
- Protein rich high in fiber keeps you full and adds creamy hummus body
- Sesame paste adds healthy fats and nutty flavor makes hummus super silky
- Whole grain carbs and fiber sturdier than white wraps better for digestion
- Leafy greens packed with iron and vitamins it lightens the wrap fresh taste
- Creamy full of monounsaturated fats and potassium makes every bite richer
- Sweet crunch vitamin C boost bright color that wakes up the wrap
- Cool hydrating crunch low calorie keeps the wrap refreshing and crisp
- Pungent bite adds sharpness and contrast a little goes a long way
- Bright acidity lifts flavors balances richness keeps hummus from tasting flat
Ingredient Quantities
- 4 large whole wheat tortillas or wraps 10 inch
- 1 15 ounce can chickpeas drained and rinsed or about 1 1/2 cups cooked chickpeas
- 1/3 cup tahini
- 3 tablespoons fresh lemon juice about 1 lemon
- 2 tablespoons extra virgin olive oil
- 1 small garlic clove minced
- 1/2 teaspoon ground cumin
- 1/2 teaspoon kosher salt
- 2 to 3 tablespoons water or reserved chickpea liquid aquafaba
- 1/4 teaspoon smoked paprika optional
- 1 cup shredded carrots about 2 medium carrots
- 1 cup thinly sliced cucumber about 1 small cucumber
- 1 cup thinly sliced red bell pepper about 1 medium pepper
- 1 cup baby spinach or mixed greens
- 1/4 cup thinly sliced red onion
- 1/2 cup shredded purple cabbage
- 1 ripe avocado sliced optional
- 1/4 cup chopped fresh parsley or cilantro
- 1 tablespoon red wine vinegar or apple cider vinegar optional
- Freshly ground black pepper to taste
How to Make this
1. Drain and rinse the chickpeas (use the liquid aquafaba if you want, save 2 to 3 tablespoons), pat a bit dry if they’re soggy from the can.
2. Make the hummus: in a food processor blend chickpeas, 1/3 cup tahini, 3 tablespoons fresh lemon juice, 2 tablespoons extra virgin olive oil, 1 small minced garlic clove, 1/2 teaspoon ground cumin, 1/2 teaspoon kosher salt and 1/4 teaspoon smoked paprika if using. Pulse, then add 2 to 3 tablespoons water or the reserved aquafaba until smooth and spreadable; scrape down sides and taste, adjust salt or lemon if needed.
3. Prep the veggies: shred 1 cup carrots, thinly slice 1 cup cucumber, 1 cup red bell pepper, and 1/4 cup red onion; shred 1/2 cup purple cabbage, chop 1/4 cup parsley or cilantro, and slice the ripe avocado if using. Wash and dry 1 cup baby spinach or mixed greens.
4. Quick pickle option: toss the red onion and purple cabbage with 1 tablespoon red wine vinegar or apple cider vinegar and a pinch of salt, let sit 5 minutes to mellow the bite and soften the cabbage.
5. Warm the 4 whole wheat tortillas briefly in a dry skillet or microwave so they fold without cracking.
6. Assemble: spread a generous layer of hummus over each warm tortilla, sprinkle freshly ground black pepper to taste, then layer spinach, shredded carrots, cucumber, red bell, the pickled onion and cabbage, avocado slices and chopped parsley or cilantro.
7. Add tiny finishing touches: a light sprinkle of smoked paprika over the hummus if you like smokiness, and another crack of black pepper if needed.
8. Fold and roll tight: fold the bottom up, tuck the sides in and roll away from you so the wrap stays closed; if packing for later, wrap tightly in foil or plastic to keep it together.
9. Optional finish: press the wrapped tortilla in a hot skillet for 1 to 2 minutes per side to warm through and seal the seam, then slice in half on the diagonal.
10. Serve right away with extra hummus for dipping, or pack for lunch and enjoy within a few hours for best crunch and texture.
Equipment Needed
FAQ
Veggie Wrap With Hummus Recipe Substitutions and Variations
- Whole wheat tortillas: swap for large collard green leaves if you want low carb, or use spinach/tomato flavored wraps or gluten free tortillas. Collards dont roll as neatly but they hold up well and add a fresh taste.
- Chickpeas (hummus base): use cannellini or Great Northern beans for a milder, creamier hummus, or try shelled edamame for a green, protein rich twist. If you dont have aquafaba, just add water a tablespoon at a time.
- Tahini: substitute with sunflower seed butter (great if you have a sesame allergy), or almond/peanut butter in a pinch. You can also stir in a little sesame oil with plain yogurt to mimic the sesame flavor, though the texture will be different.
- Fresh lemon juice: swap with fresh lime juice for brighter, tangy notes, or use white wine vinegar or apple cider vinegar (about half to three quarters the amount) if lemons arent available.
Pro Tips
1) Make the hummus ahead and chill it. Flavors mellow overnight so it tastes brighter the next day, and chilled hummus is easier to spread without turning the wrap soggy. If it seems too thick add a couple teaspoons of aquafaba or water until it spreads smooth.
2) Keep moisture under control. Pat canned chickpeas dry, spin or towel-dry greens, and if you pack the wrap for later, put avocado or any very wet veg in a little separate container and add just before eating. Also a thin layer of hummus right on the tortilla helps act like a moisture barrier so the tortillas dont go soggy.
3) Use contrast in texture and temp. Add one crunchy element and one soft warm element when you can, and press the wrapped tortilla quickly in a hot pan for a minute per side to warm and seal it. That gives a nicer mouthfeel than everything cold and floppy.
4) Taste and tweak like a chef. After you blend the hummus taste for salt and lemon, add a touch more acid if it tastes flat, or a pinch more salt if it needs life. Finish the wrap with a little fresh herb and a grind of black pepper for brightness.
Veggie Wrap With Hummus Recipe
I tuck unexpected ingredients into my Vegan Hummus Wrap, packed with a rainbow of vegetables and homemade hummus, to create a filling plant-based lunch option.
4
servings
566
kcal
Equipment:
Ingredients
4 large whole wheat tortillas or wraps 10 inch
1 15 ounce can chickpeas drained and rinsed or about 1 1/2 cups cooked chickpeas
1/3 cup tahini
3 tablespoons fresh lemon juice about 1 lemon
2 tablespoons extra virgin olive oil
1 small garlic clove minced
1/2 teaspoon ground cumin
1/2 teaspoon kosher salt
2 to 3 tablespoons water or reserved chickpea liquid aquafaba
1/4 teaspoon smoked paprika optional
1 cup shredded carrots about 2 medium carrots
1 cup thinly sliced cucumber about 1 small cucumber
1 cup thinly sliced red bell pepper about 1 medium pepper
1 cup baby spinach or mixed greens
1/4 cup thinly sliced red onion
1/2 cup shredded purple cabbage
1 ripe avocado sliced optional
1/4 cup chopped fresh parsley or cilantro
1 tablespoon red wine vinegar or apple cider vinegar optional
Freshly ground black pepper to taste
Directions
- Drain and rinse the chickpeas (use the liquid aquafaba if you want, save 2 to 3 tablespoons), pat a bit dry if they're soggy from the can.
- Make the hummus: in a food processor blend chickpeas, 1/3 cup tahini, 3 tablespoons fresh lemon juice, 2 tablespoons extra virgin olive oil, 1 small minced garlic clove, 1/2 teaspoon ground cumin, 1/2 teaspoon kosher salt and 1/4 teaspoon smoked paprika if using. Pulse, then add 2 to 3 tablespoons water or the reserved aquafaba until smooth and spreadable; scrape down sides and taste, adjust salt or lemon if needed.
- Prep the veggies: shred 1 cup carrots, thinly slice 1 cup cucumber, 1 cup red bell pepper, and 1/4 cup red onion; shred 1/2 cup purple cabbage, chop 1/4 cup parsley or cilantro, and slice the ripe avocado if using. Wash and dry 1 cup baby spinach or mixed greens.
- Quick pickle option: toss the red onion and purple cabbage with 1 tablespoon red wine vinegar or apple cider vinegar and a pinch of salt, let sit 5 minutes to mellow the bite and soften the cabbage.
- Warm the 4 whole wheat tortillas briefly in a dry skillet or microwave so they fold without cracking.
- Assemble: spread a generous layer of hummus over each warm tortilla, sprinkle freshly ground black pepper to taste, then layer spinach, shredded carrots, cucumber, red bell, the pickled onion and cabbage, avocado slices and chopped parsley or cilantro.
- Add tiny finishing touches: a light sprinkle of smoked paprika over the hummus if you like smokiness, and another crack of black pepper if needed.
- Fold and roll tight: fold the bottom up, tuck the sides in and roll away from you so the wrap stays closed; if packing for later, wrap tightly in foil or plastic to keep it together.
- Optional finish: press the wrapped tortilla in a hot skillet for 1 to 2 minutes per side to warm through and seal the seam, then slice in half on the diagonal.
- Serve right away with extra hummus for dipping, or pack for lunch and enjoy within a few hours for best crunch and texture.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 311g
- Total number of serves: 4
- Calories: 566kcal
- Fat: 36.3g
- Saturated Fat: 5.1g
- Trans Fat: 0g
- Polyunsaturated: 4.5g
- Monounsaturated: 15g
- Cholesterol: 0mg
- Sodium: 488mg
- Potassium: 837mg
- Carbohydrates: 57.5g
- Fiber: 20.5g
- Sugar: 11.5g
- Protein: 22.3g
- Vitamin A: 3750IU
- Vitamin C: 71mg
- Calcium: 255mg
- Iron: 4.1mg
