Hummus Wraps
THIS POST MAY CONTAIN AFFILIATE LINKS.
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.
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
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
Step two: Top with the chickpeas, I like to crush the chickpeas a little with a fork
Step three: Layer on the baby spinach leaves
Step four: Arrange the sticks of cucumber, capsicum and avocado
Step five: Layer on the alfalfa sprouts
Step six: Fold in the ends of the wrap then roll
Step Slice in half
Enjoy
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.
Hummus Wraps
A hummus wrap loaded wtih colourful veggies and plant-based protein is a lovely vegan lunch idea.
Print
Pin
Rate
Servings: 1 wrap
Calories: 360kcal
RATE THIS RECIPE
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
Quick Start Guide To BLW
Baby led weaning doesn’t need to be complicated, grab my quick start guide to begin your little ones food journey.