Description
Delicious and healthy veggie hummus wraps packed with fresh vegetables and creamy homemade hummus. Perfect for a quick lunch or light dinner!
Ingredients
Scale
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1/4 cup tahini
- 1/4 cup lemon juice, freshly squeezed
- 2 cloves garlic, minced
- 2 tablespoons olive oil, plus more for drizzling
- 1/4 teaspoon ground cumin
- 1/4 teaspoon smoked paprika
- Salt and freshly ground black pepper to taste
- 2–4 tablespoons cold water, to adjust consistency
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 cucumber, peeled and thinly sliced
- 1 carrot, shredded
- 1/2 cup spinach leaves, roughly chopped
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and halved (optional)
- 1/4 cup crumbled feta cheese (optional, for non-vegan)
- 1 avocado, sliced (optional)
- Sprouts (alfalfa, broccoli, or your favorite), for garnish (optional)
- 4 large whole wheat tortillas (or gluten-free tortillas)
- Hot sauce, to taste
- Fresh herbs (parsley, cilantro, dill), chopped
- Sun-dried tomatoes, oil-packed, drained and chopped
Instructions
- Make sure your chickpeas are well-drained and rinsed. This helps to remove any excess starch and ensures a smoother hummus. Rub them between two paper towels to remove some of the skins this is optional, but it does make a difference!
- In a food processor, combine the drained and rinsed chickpeas, tahini, lemon juice, minced garlic, olive oil, cumin, smoked paprika, salt, and pepper.
- Process the mixture until it is as smooth as possible. This may take a few minutes, and you might need to scrape down the sides of the food processor several times.
- With the food processor running, slowly add cold water, one tablespoon at a time, until the hummus reaches your desired consistency. You want it to be creamy and spreadable, not too thick or too thin.
- Give the hummus a taste and adjust the seasoning as needed. You might want to add more lemon juice for tanginess, more garlic for a bolder flavor, or more salt and pepper to taste. Don’t be afraid to experiment!
- For the best flavor, chill the hummus in the refrigerator for at least 30 minutes before using it. This allows the flavors to meld together and the hummus to thicken slightly.
- Thoroughly wash all of your vegetables.
- Thinly slice the red and yellow bell peppers.
- Peel the cucumber (optional) and thinly slice it.
- Shred the carrot using a grater or food processor.
- Roughly chop the spinach leaves.
- Thinly slice the red onion. If you find red onion too strong, you can soak the slices in cold water for about 10 minutes to mellow the flavor.
- If you’re using Kalamata olives, pit them and halve them. If you’re using feta cheese, crumble it. If you’re using avocado, slice it just before assembling the wraps to prevent browning.
- In a large bowl, combine the sliced bell peppers, cucumber, shredded carrot, chopped spinach, sliced red onion, and any other vegetables you’re using.
- Warming the tortillas makes them more pliable and easier to roll. You can warm them in a dry skillet over medium heat for a few seconds per side, or wrap them in a damp paper towel and microwave them for about 15-20 seconds. Be careful not to overheat them, or they will become brittle.
- Lay a tortilla flat on a clean surface. Spread a generous layer of hummus evenly over the tortilla, leaving about an inch of space around the edges.
- Arrange a generous portion of the veggie filling over the hummus. Don’t overfill the tortilla, or it will be difficult to roll.
- If you’re using any optional toppings, such as sprouts, hot sauce, or fresh herbs, sprinkle them over the veggie filling.
- To roll the wrap, fold in the sides of the tortilla towards the center. Then, starting from the bottom, tightly roll the tortilla up and over the filling, like a burrito.
- If you want to secure the wrap, you can insert a toothpick through the center. This is especially helpful if you’ve overfilled the wrap.
- Cut the wrap in half on a diagonal. This makes it easier to eat and looks more appealing. Serve immediately, or wrap tightly in plastic wrap and refrigerate for later.
Notes
- Make it Gluten-Free: Use gluten-free tortillas to make this recipe gluten-free.
- Add Protein: Add grilled chicken, tofu, or tempeh to the wraps for extra protein.
- Spice it Up: Add a pinch of cayenne pepper or a drizzle of hot sauce to the hummus for a spicy kick.
- Use Different Vegetables: Feel free to use any vegetables you like in the wraps. Some other great options include roasted vegetables, grilled zucchini, or sautéed mushrooms.
- Make it Ahead: You can make the hummus and prepare the veggie filling ahead of time. Store them separately in the refrigerator until you’re ready to assemble the wraps.
- Packing for Lunch: These wraps are perfect for lunch! Wrap them tightly in plastic wrap or foil to prevent them from drying out. You can also pack a small container of extra hummus for dipping.
- Hummus Flavor Variations: Get creative with your hummus! Try adding roasted red peppers, sun-dried tomatoes, or olives to the food processor for different flavor profiles.
- Tortilla Options: Experiment with different types of tortillas, such as spinach tortillas, sun-dried tomato tortillas, or even flavored wraps.
- Dressing it Up: While the hummus acts as a great base, consider adding a light vinaigrette or a drizzle of balsamic glaze for extra flavor. A lemon-tahini dressing would also be delicious!
- Nutritional Boost: Add a sprinkle of chia seeds or flax seeds to the filling for an extra boost of omega-3 fatty acids and fiber.
- Grilling the Wraps: For a warm and slightly crispy wrap, grill the assembled wraps for a minute or two per side until lightly browned. This adds a wonderful smoky flavor.
- Leftover Hummus: If you have leftover hummus, use it as a dip for vegetables, crackers, or pita bread. You can also spread it on sandwiches or use it as a base for pizza.
- Prep Time: 20 minutes
- Cook Time: 0 minutes