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Hummus Wrap

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.
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Prep Time 10 minutes
Total Time 15 minutes
Course Main Course
Cuisine Mediterranean
Servings 2 servings

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.
Keyword Hummus Wrap, Mediterranean-Inspired, Protein-packed, quick meal, Vegan Lunch
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