Hummus Wrap: A Protein-Packed, Mediterranean-Inspired Vegan Lunch
This quick, no-cook Hummus Wrap is a healthy, protein-packed vegan lunch that’s ready in under 15 minutes—perfect for busy weekdays or spontaneous picnics.
Ingredients
- 2 10-inch whole wheat or gluten-free wraps La Tortilla Factory or Choice Cuisine
- 1 cup hummus store-bought or homemade—see tip above
- 1 cup cooked chickpeas rinsed and drained
- 1 small cucumber thinly sliced (English or Persian for less bitterness)
- 1 medium tomato diced (heirloom or cherry tomatoes add vibrant color)
- 1/2 red bell pepper red bell pepper thinly sliced
- 1/4 red onion red onion very thinly sliced (soak in cold water 5 minutes if you hate the bite)
- 1 cup baby spinach or mixed greens extra nutrients and color
- 2 tbsp fresh parsley or cilantro chopped (flat-leaf parsley tastes best)
- 1 tbsp lemon juice freshly squeezed
- 1 tsp extra-virgin olive oil California-grown, if you love fruity notes
- Salt and black pepper to taste
- 1 tsp za’atar or sumac for a Middle Eastern kick
Instructions
- Lay cucumber, tomato, bell pepper, and red onion on a board. Chop uniformly so every bite has a balanced crunch—honestly, it matters.
- Heat each tortilla in a dry skillet over medium-low heat for 15–20 seconds per side; this keeps them pliable and less likely to tear.
- Spoon about ½ cup onto each tortilla, leaving a 1-inch border—this little trick keeps all those tasty fillings from escaping.
- First spinach, then chickpeas, cucumber slices, tomato, pepper, and onion. Sprinkle chopped parsley and drizzle lemon juice plus olive oil over the top.
- A pinch of salt and pepper wakes everything up. If you like earthiness, dust with za’atar or sumac.
- Fold the bottom edge up, tuck in the sides, then continue rolling until sealed. For extra security, wrap in parchment or foil.
- Cut at a diagonal so you can admire the colorful cross-section—always feels a bit fancy.
Notes
Pat your veggies dry for a non-soggy wrap—no one likes a drippy lunch.