Hummus Wraps

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A hummus wrap made with either homemade or store-bought hummus and veggies is a delicious colourful vegan lunch idea that is packed with flavor.

Halved filled wrap stuffed with beetroot hummus, cucumber, sprouts, spinach and capsicum sitting on a dish on a bench

Why This Recipe Works

  • Plant-based goodness
  • 15 grams of protein per wrap
  • Put eating the rainbow into practice!

Ingredients you will need

To make my hummus wraps you will need:

  • wrap
  • hummus
  • chickpeas
  • baby spinach leaves
  • cucumber
  • yellow capsicum
  • red capsicum
  • avocado
  • alfalfa sprouts
  • salt and pepper
Containers of beetroot hummus and regular hummus sitting next to a wholegrain wrap, halved avocado, and individual ramekins of chickpeas, spinach, sprouts and sliced vegetables

Ingredients Notes & Substitutions

  • Hummus: use your favourite store-bought or homemade hummus, I used a combination of beetroot hummus and roasted garlic hummus.
  • Capsicum: Bell peppers add lovely colour, I used yellow and red but you can substitute any of your favourite salad vegetables.
  • Cucumber: I used fresh cucumber but pickled cucumbers are also lovely in this wrap.
  • Chickpeas: These are not essential but I love the texture they add to the sandwich.
  • Other vegetable fillings: Shredded cabbage, lettuce, carrots, pickled carrots, or carrot pesto, arugula, pea sprouts, grated beetroot, thinly sliced red onions.
  • Tomatoes: Tomatoes are lovely in wraps, but if I am making a hummus wrap for a packed lunch I skip them so that my wrap does not go soggy.
  • Wrap: Any flatbread or tortilla will be fine. I used gluten-free tortillas when I made this recipe.

Step-by-step instructions

Below are illustrated step-by-step instructions to make my hummus wrap recipe, if you prefer just the written instructions then head straight to the printable recipe card below.

Step one: Spread the wrap with hummus

A round wholegrain wrap spread with beetroot hummus and regular hummus, sitting next to individual ramekins of vegetables

Step two: Top with the chickpeas, I like to crush the chickpeas a little with a fork

A round wholegrain wrap spread with beetroot hummus and regular hummus, topped with chickpeas, sitting next to individual ramekins of vegetables

Step three: Layer on the baby spinach leaves

A round wholegrain wrap laid out on the bench  spread with beetroot hummus and regular hummus, topped with chickpeas and spinach sitting next to individual ramekins of vegetables

Step four: Arrange the sticks of cucumber, capsicum and avocado

A round wholegrain wrap spread with beetroot hummus and regular hummus, topped with sliced vegetable sitting next to individual ramekins

Step five: Layer on the alfalfa sprouts

A round wholegrain wrap spread with beetroot hummus and regular hummus, topped with chickpeas, spinach, sliced vegetables and sprouts sitting next to individual ramekins of vegetables

Step six: Fold in the ends of the wrap then roll

One individual filled and folded wrap sitting on the bench.

Step Slice in half

Enjoy


Halved filled wrap stuffed with beetroot hummus, cucumber, sprouts, spinach and capsicum sitting on a dish on a bench

Top Tips

Here is how you can make these hummus wraps perfectly every time!

  • My top tip is to choose your favourite fresh veggies, it is completely fine to deviate from the recipe and make a wrap that suits your taste preferences.
A hand holding up a halved filled wrap stuffed with beetroot hummus, cucumber, sprouts, spinach and capsicum

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A wrap filled with colourful veggies being held up to the camera.

Hummus Wraps

A hummus wrap loaded wtih colourful veggies and plant-based protein is a lovely vegan lunch idea.
Print Pin Rate
Course: Lunch
Cuisine: New Zealand
Keyword: hummus wrap, vegan wrap, hummus wraps,
Diet: Gluten free, Vegan
Servings: 1 wrap
Calories: 360kcal

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Ingredients

  • 1 wrap
  • 75 grams hummus one third of a cup
  • 2 Tablespoons chickpeas
  • 1 handful baby spinach leaves
  • 3 sticks cucumber
  • 3 sticks yellow capsicum
  • 3 sticks red capsicum
  • 50 grams Avocado one eighth of an avocado
  • ½ cup alfalfa sprouts
  • salt and pepper

Instructions

  • Spread the wrap with hummus
  • Top with the chickpeas, I like to crush the chickpeas a little with a fork
  • Layer on the baby spinach leaves
  • Arrange the sticks of cucumber, capsicum and avocado
  • Layer on the alfalfa sprouts
  • Fold in the ends of the wrap then roll
  • Slice in half
  • Enjoy

Notes

  • My top tip is to choose your favourite fresh veggies, it is completely fine to deviate from the recipe and make a wrap that suits your taste preferences.
  • Hummus: use your favourite store-bought or homemade hummus, I used a combination of beetroot hummus and roasted garlic hummus.
  • Capsicum: Bell peppers add lovely colour, I used yellow and red but you can substitute any of your favourite salad vegetables.
  • Cucumber: I used fresh cucumber but pickled cucumbers are also lovely in this wrap.
  • Chickpeas: These are not essential but I love the texture they add to the sandwich.
  • Other vegetable fillings: Shredded cabbage, lettuce, carrots, pickled carrots, or carrot pesto, arugula, pea sprouts, grated beetroot, thinly sliced red onions.
  • Tomatoes: Tomatoes are lovely in wraps, but if I am making a hummus wrap for a packed lunch I skip them so that my wrap does not go soggy.
  • Wrap: Any flatbread or tortilla will be fine. I used gluten-free tortillas when I made this recipe.

Nutrition

Serving: 1wrap | Calories: 360kcal | Carbohydrates: 40g | Protein: 15g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 9g | Sodium: 536mg | Potassium: 767mg | Fiber: 12g | Sugar: 4g | Vitamin A: 3062IU | Vitamin C: 25mg | Calcium: 132mg | Iron: 5mg

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