Description
These vibrant Hummus Wraps are filled with fresh vegetables and creamy homemade hummus, offering a nutritious and delicious meal or snack. Easy to customize with your favorite ingredients, they are perfect for lunch or a light dinner and great for meal prep!
Ingredients
Scale
- 1 cup of cooked chickpeas (or one 15 oz can, drained and rinsed)
- 1/4 cup of tahini
- 2 tablespoons of olive oil
- 2 tablespoons of lemon juice (freshly squeezed)
- 1 clove of garlic, minced
- 1/2 teaspoon of ground cumin
- Salt to taste
- Water (as needed for consistency)
- 4 large whole wheat or spinach wraps
- 1 cup of mixed greens (spinach, arugula, or lettuce)
- 1 medium cucumber, sliced
- 1 medium carrot, grated
- 1 bell pepper (red, yellow, or green), sliced
- 1/2 cup of cherry tomatoes, halved
- 1/4 cup of red onion, thinly sliced
- 1/4 cup of feta cheese (optional)
- Fresh herbs (parsley or cilantro, for garnish)
Instructions
- In a food processor, combine the cooked chickpeas, tahini, olive oil, lemon juice, minced garlic, ground cumin, and a pinch of salt.
- Blend the mixture until smooth. If the hummus is too thick, add water a tablespoon at a time until you reach your desired consistency. Scrape down the sides of the bowl as needed to ensure everything is well combined.
- Taste the hummus and adjust the seasoning by adding more salt, lemon juice, or garlic according to your preference.
- Once the hummus is smooth and creamy, transfer it to a serving bowl and set aside. You can drizzle a little olive oil on top and sprinkle with paprika or cumin for garnish if desired.
- Wash all the vegetables thoroughly under running water.
- Slice the cucumber into thin rounds or half-moons, depending on your preference.
- Grate the carrot using a box grater or a food processor. Set aside in a small bowl.
- Remove the seeds from the bell pepper and slice it into thin strips.
- Cut the cherry tomatoes in half and place them in a bowl.
- Thinly slice the red onion and set aside.
- Prepare the mixed greens by tearing them into smaller pieces if they are large leaves.
- Lay one whole wheat or spinach wrap flat on a clean surface or a large plate.
- Spread a generous layer of hummus over the entire surface of the wrap, leaving about an inch of space around the edges.
- Begin layering the vegetables on top of the hummus. Start with a handful of mixed greens, followed by slices of cucumber, grated carrot, bell pepper strips, halved cherry tomatoes, and red onion slices. If using, sprinkle feta cheese over the top of the vegetables.
- For added flavor, you can sprinkle some fresh herbs like parsley or cilantro over the vegetables.
- Once all the ingredients are layered, carefully fold in the sides of the wrap and then roll it up tightly from the bottom to the top, ensuring all the fillings are secured inside.
- Repeat the process for the remaining wraps, using the rest of the hummus and vegetables.
- Once all wraps are assembled, you can cut them in half diagonally for easier handling and presentation.
- Arrange the wraps on a serving platter and serve immediately, or wrap them in parchment paper or foil for a portable lunch option.
- If you prefer, serve the wraps with extra hummus on the side for dipping.
- These wraps can be stored in the refrigerator for up to 2 days. If preparing in advance, consider keeping the hummus and vegetables separate until ready to assemble to maintain freshness.
Notes
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- Feel free to customize the wraps with your favorite vegetables or proteins, such as grilled chicken, roasted red peppers, or avocado.
- For a spicier kick, add sliced jalapeños or a drizzle of hot sauce.
- To make it vegan, simply omit the feta cheese or use a plant-based alternative.
- Experiment with different types of wraps, such as gluten-free or flavored tortillas.
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- Prep Time: 30 minutes
- Cook Time: 15 minutes