Hummus Wrap
Looking for a quick, protein-packed lunch that’s vegan, Mediterranean-inspired, and downright delicious? This Hummus Wrap has you covered—no cooking fuss, just fresh veggies, creamy chickpea spread, and a flavor boost from tahini and lemon.
Ingredients
- 4 large whole-grain tortillas or wraps look for sprouted-grain brands for extra fiber
- 1 cup hummus homemade or store-bought; try a garlic or red pepper variety
- 15 oz chickpeas drained and rinsed (reserve a few for garnish)
- 2 Tbsp tahini sesame paste; white sesame gives a milder flavor
- 1 Tbsp fresh lemon juice or more, to taste
- 1/4 tsp ground cumin optional, but adds warm depth
- 2 cups mixed greens (spinach, arugula, romaine)
- 1 small cucumber thinly sliced
- 1 medium tomato seeded and diced
- 1/4 red onion thinly sliced (soak in cold water 5 minutes to mellow bite)
- 2 Tbsp chopped fresh parsley or cilantro for brightness
- extra-virgin olive oil for serving
- Salt and pepper to taste
Instructions
- In a bowl, stir together hummus, tahini, lemon juice, cumin, and a pinch of salt. Taste and adjust lemon or salt so it’s bright and creamy.
- Place each wrap flat on a cutting board or work surface—warm them for 10 seconds in the microwave if they’re stiff.
- Divide hummus mixture evenly, spreading it to within ½ inch of the edges. This creates a border so fillings don’t slip out.
- On each tortilla, arrange mixed greens, cucumber, tomato, red onion, and reserved chickpeas. Scatter parsley or cilantro on top.
- Fold the bottom edge over filling, then tuck in sides and roll away from you. Think of making a burrito—one smooth motion seals everything in.
- Use a sharp knife to cut wraps in half on the diagonal. Drizzle with olive oil and sprinkle pepper on top. Enjoy immediately, or wrap in parchment for lunch later!
Notes
If your hummus is too thick, whisk in a teaspoon of water or olive oil for easier spreading. Press tomatoes gently to remove excess liquid—this prevents soggy wraps. Chilling the cut wraps for 5 minutes helps them stay bound when you pack them for picnics. For ultra-creamy hummus, pulse chickpeas and tahini in a food processor before adding other ingredients.
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