Looking for a lunch that’s faster than takeout but infinitely healthier? Meet your new midday hero: the Hummus Veggie Wrap. This recipe is the ultimate solution for busy days, transforming a handful of simple ingredients into a satisfying, flavor-packed meal. The secret is starting with a rich, creamy hummus—whether you whip up a homemade batch or grab your favorite store-bought tub. In just minutes, you’ll have a vibrant, delicious wrap ready to go.
Ingredients
• Serves 4
• 1 cup / 240g hummus, store-bought or homemade
• 4 large spinach flour tortillas
• 1 12-ounce / 340g jar marinated artichoke hearts, drained and chopped
• 2 cups / 60g chopped romaine lettuce
• 1 large carrot, grated
• Salt and freshly ground black pepper to taste
Instructions
1. Lay the four tortillas on a clean, flat work surface.
2. Spread approximately ¼ cup of hummus evenly over each tortilla, leaving a small border around the edge.
3. Layer the chopped marinated artichoke hearts, romaine lettuce, and grated carrot over the hummus.
4. Season lightly with salt and freshly ground black pepper to your preference.
5. Tightly roll up each tortilla, tucking in the sides as you go to secure the fillings.
6. Slice the wraps in half on a diagonal and serve immediately.
Nutritional Information
• Estimated values per wrap. Actual nutrition will vary based on specific used.
• Serving Size: 1 wrap
• Calories: 275
• Protein: 8g
• Carbohydrates: 40g
• Fat: 10g
Pro Tips
• Pro-Tips
• Warm the tortillas for 10-15 seconds in a dry skillet or microwave before assembling. This makes them more pliable and prevents tearing when you roll them.
• Boost the protein and crunch by adding a handful of roasted chickpeas or toasted sunflower seeds.
• For meal prep, assemble the wraps without the lettuce and wrap them tightly in foil. Add the fresh lettuce just before serving to prevent sogginess.
• Experiment with different hummus flavors like roasted red pepper, spicy jalapeño, or garlic to easily change the wrap’s taste profile.
FAQ
Q: How can I add more protein to this veggie wrap
A: To easily boost the protein, add ¼ cup of roasted chickpeas, a sprinkle of toasted sunflower seeds, or a tablespoon of hemp hearts. You can also experiment with different high-protein hummus varieties, such as those made with edamame or white beans.
Q: Is this hummus wrap vegan
A: Yes, this wrap is naturally vegan as long as you use a store-bought or homemade hummus and spinach tortillas that do not contain any dairy or animal products. Always check the ingredient labels to be sure.
Q: Can I make these vegetarian wraps ahead of time
A: Absolutely. For best results, assemble the wraps with all ingredients except the lettuce and wrap them tightly in foil or plastic wrap. Store them in the refrigerator for up to 2 days. Add the fresh romaine lettuce just before serving to maintain its crispness.
Q: How do I make this a gluten-free vegetarian wrap
A: To make this recipe gluten-free, simply substitute the spinach flour tortillas with your favorite large gluten-free tortillas. Most major brands offer excellent corn, rice, or almond flour-based options that work perfectly for rolling.
