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 with roasted red pepper 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
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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