Use store-bought or homemade hummus in this fast, fresh, and healthy vegetable-filled lunch, and add even more flavor by using your favorite vegetable flavored wrap or tortilla.
Healthy Hummus Veggie Wrap
This veggie wrap recipe is one of those “recipes” that seems more of tour of assembly rather than an actual recipe. But because it’s become my standard lunch for the past two weeks, I deemed it in need of a share.
Hummus is like doughnuts. You really think you want to make it/them at home, but isn’t it so much easier to buy it/them at the store?
Yes. And no. To both. (These baked doughnuts are pretty much a cinch!) Hummus is easy to make at home. But perfecting the smoothest hummus can be tricky.
I have two new solutions to help create homemade, creamy hummus, one that I’ve tried and one that I will. First, Kate shared the trick she learned from the step-by-steps from Inspired Taste of blending the crap out of the tahini and lemon juice before adding the chickpeas. I tried it, and ba-boom, it worked.
Next, I went to my friend and fellow food blogger Maureen who has an award-winning food blog all about Lebanese cooking and discovered her secrets to super creamy hummus. Her last secret tip is the reason she’s an award winner and I’m going to be giving it a go next time around.
There’s a popular thought that the skins of the chickpeas are the chunky culprits. Hence, the theory would be that skinning those little nuggets of protein will yield a creamy hummus. You could skin the beans with your fingers (tick-tock like I have time for that) or buy pre-skinned chickpeas (not a bad idea if you’re into soaking.)
I use canned chickpeas because they’re fast and easy. Last week I received Maureen’s new cookbook (you’ll see more about it soon!) where she suggests using baking soda to skin those babies with ease.
For canned chickpeas, simply drain and pat the chickpeas dry then stir in 1 ½ teaspoons of baking soda for every 2 cups of water. Warm in the microwave or on the stove over medium heat for about 3 minutes then rinse in a large bowl of water three times. Each time, rub the chickpeas vigorously between your hands and the skins will fall off.
I haven’t yet tried this technique but will do so on the next round of my hummus making. That tip alone has sold me on her cookbook.
What’s in This Vegan Wrap?
These vegetarian wraps are very easy to bring together and varies with what you have in your fridge. And what flavor of hummus you’re working with. I like my hummus a little spicy and use this go-to recipe, but use whatever hummus you like best.
It’s been years since I’ve eaten sprouts, but the other day I had some on a sandwich and was reminded of what a fresh flavor and bite of texture they add to a veg heavy sandwich like this. They had to go in.
Cucumber is sliced thinly, skins and seeds and all. I halve the cucumber instead of slicing it in rounds, then slice it lengthwise so it’s one less veggie chunk to escape out the sides with each bite.
I used a spinach flavored wrap and there are so many others on the market that you can really have fun creating flavor combos. Sun-dried tomato, jalapeño, garlic, whole wheat…the list goes on and on. Use a standard (or flavored) tortilla if you prefer.
How to Meal Prep Hummus Wraps
These healthy wraps are best enjoyed the day they’re made, as they tend to get soggy over time. To meal prep these vegetarian wraps, I recommend slicing the veggies on a Sunday night so you can quickly assemble wraps for lunches throughout the week.
Tips for Making Veggie Wraps
You’re welcome to add a meal prepped protein of choice to this vegan wrap. Grilled or baked chicken would work nicely, as would sliced steak or shredded pork.
You can easily switch up the flavor of this wrap by using a different type of hummus or tortilla, or using different veggies.
To make this vegan wrap a meal, serve it alongside a side salad, sliced fruit, pasta salad, or another easy side.
More Healthy Wrap Recipes You’ll Love
- Italian Chicken Wrap
- Avocado Caprese Wrap
- Instant Pot Orange Chicken Lettuce Wraps
- Chicken and Mango Rainbow Veggie Wraps
- Easy Chicken Gyros
If you make this recipe, please let me know! Leave a comment below or take a photo and tag me on Instagram or Twitter with #foodiecrusheats.
Hummus Veggie Wrap
- 1 flavored wrap or tortilla , (I used spinach)
- ⅓ cup hummus
- 2 slices cucumber , sliced lengthwise
- Handful of fresh spinach leaves
- Sliced tomato , (depending on size of the tomatoes)
- ¼ avocado , sliced
- Fresh alfalfa or broccoli sprouts
- Fresh microgreens
- Basil leaves , if desired
- Spread the hummus on the bottom ⅓ of the wrap, about ½ inch from the bottom edge but spreading out the the side edges.
- Layer the cucumber, spinach leaves, tomato slices, avocado slices, spouts, microgreens and basil.
- Fold the wrap tightly, as you would a burrito, tucking in all of the veggies with the first roll then rolling firmly to the end. Cut in half and enjoy.
More Easy Lunches to Make
- Healthy Chicken Salad
- BBQ Chicken Chopped Salad
- Caprese Avocado Toast
- Classic Egg Salad Sandwich
- Green Goddess Cream Cheese and Veggie Sandwich
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Hummus is one of my favorite foods and this veggie wrap with is simply mind-blowing. It tastes awesome the vegetables just add another dimension to this food. Simply amazing thanks for this
I made these for my vegan daughter’s graduation party and they were a hit! I added a bit of vegan mayo, so delicious! Thanks for a great recipe!
I Never try those heavenly recipe before….but looks i can get some meal for me. I will try this soon.
Hello anyone there
What kinda of wrap we used
sewa mobil lombok lepas kunci
im all about a good hummus wrap. I could eat this for lunch every day of the week
Amazing blog! I need to try your Spicy Roasted Red Pepper. Thanks for sharing it.
I love your heavenly human recipe. I will try to make it. I think it will be so easy to make. Thank you :)
I need to try your Spicy Roasted Red Pepper Hummus stat..!!!
Thanks for posting these veggie hummus wraps. I’ve been looking for some healthy options to eat at lunch now that I’ve decided to become a vegetarian. I think that the beet hummus wrap is a creative way to use beets. I’ve been trying to include them in my diet, so I might want to try them in hummus form.
Marina @ Yummy Mummy Kitchen
Hummus wraps are one of my very favorite lunches! Can’t wait to try this amazing one. Thanks for sharing my Beet Hummus! Off to share your beautiful post!
Oh this is a great post as it is our go-to lunch at home – wraps with lots of veggie goodness and mountains of hummus! I should share it sometime. In the meantime, thanks so much for sharing our buttery hummus. That recipe rocks, and who knew butter would make hummus even more delicious!
Laura (Tutti Dolci)
i’m all about a good hummus wrap. I could eat this for lunch every day of the week!
The trick to get the skins of is just to rub the beans between your palms, no baking soda or microwaving necessary. If you pressure cook the beans without soaking, you can barely overcook them, which makes for very easy skin removal and for a creamy hummus.
Hi there! Will certainly have to give this trick a try too.
Alice @ Hip Foodie Mom
I love wraps like this!!!! I need to try your Spicy Roasted Red Pepper Hummus stat!!!
Natalie | Paper & Birch
Love hummus – and wraps, perfect combo for a easy & healthy lunch. Definitely gonna try that hummus recipe too, most of the ones I’ve tried have been either too thick or too tahini-ish :)
Nicole - Coking for Keeps
Wishing I had something like this in my fridge for lunch, alas, a smoothie will have to do for today….until I get my lazy butt to the grocery store. Loving all the creative hummus recipes!
Michelle @ A Dish of Daily Life
We love hummus here!! My late father in law was Lebanese (and was an amazing cook) so hummus has been a staple in our house since we first got married. My oldest son brought it in for culture day way back in elementary school (he’s headed to college in the fall), and couldn’t understand why the kids were hesitant to try it (although the teachers loved it). I make a cannellini bean and mint version that everyone loves here, but honestly, we have yet to find a hummus that we don’t like! Can’t wait to check out some of these recipes here… I’m always up for trying new ones!