Delicious Hummus Wrap Recipe

Delicious Hummus Wrap Recipe

Welcome to our delightful hummus wrap recipe! If you’re looking for a quick and easy lunch option or a Mediterranean-inspired meal, this recipe is perfect for you. Our homemade hummus and a variety of fresh vegetables wrapped in a tortilla or wrap of your choice will surely satisfy your taste buds. Let’s dive into the details of this mouthwatering dish!

Key Takeaways:

  • Prepare a delicious and healthy hummus wrap with this easy recipe.
  • Enjoy the Mediterranean flavors and fresh vegetables in every bite.
  • Customize your wrap by experimenting with different flavors and additions.
  • Follow our tips and variations to make the best hummus wrap.
  • Discover the nutritional analysis to make informed dietary choices.

Ingredients for the Hummus

Creating a delicious and flavorful hummus starts with the right combination of ingredients. Here are the essential components to make a batch of smooth and creamy hummus:

Canned chickpeas
Garlic cloves
Ground cumin
Lemon juice
Plain low-fat yogurt
Extra virgin olive oil
Sesame tahini

Combining these key ingredients will result in a creamy and flavorful hummus that pairs perfectly with the upcoming hummus wrap recipe.

Now that we have all the necessary ingredients, it’s time to dive into the preparation steps for making the perfect hummus.

Ingredients for the Wrap

To assemble the wrap, you will need:

  • A large flour tortilla or whole wheat wrap
  • Romaine lettuce
  • Red pepper strips
  • Julienned cucumber
  • Optional fresh mint leaves

These ingredients provide crunch, flavor, and a refreshing element to the wrap.

Wrap Ingredients:

Ingredient Quantity
Tortilla or Whole Wheat Wrap 1
Romaine Lettuce A handful
Red Pepper Strips 1/4 cup
Julienned Cucumber 1/4 cup
Optional Fresh Mint Leaves A few leaves

Preparation Steps

The preparation of this delicious hummus wrap involves two main steps: preparing the hummus and assembling the wrap. Let’s break it down:

Step 1: Hummus Preparation

  1. Start by gathering the following ingredients for the hummus:
Can of chickpeas (drained and rinsed)
Garlic cloves (peeled)
Ground cumin
Lemon juice
Plain low-fat yogurt
Extra virgin olive oil
Sesame tahini
  1. In a food processor, add the peeled garlic cloves and process until minced.
  2. Add the drained and rinsed chickpeas, ground cumin, lemon juice, plain low-fat yogurt, extra virgin olive oil, and sesame tahini to the food processor.
  3. Process the ingredients until smooth and creamy, scraping down the sides of the processor as needed.
  4. Once the hummus reaches a smooth consistency, transfer it to a bowl and set it aside.

Step 2: Wrap Assembly

  1. To assemble the hummus wrap:
Large flour tortilla or whole wheat wrap
Romaine lettuce leaves
Red pepper strips
Julienned cucumber
Optional fresh mint leaves
  1. Warm the tortilla or wrap in a skillet or microwave to make it pliable.
  2. Place a layer of romaine lettuce leaves on the tortilla.
  3. Spread a generous portion of the prepared hummus over the lettuce leaves.
  4. Add the red pepper strips, julienned cucumber, and optional fresh mint leaves on top of the hummus.
  5. Fold the sides of the tortilla inward and tightly roll it up, tucking in the fillings as you go.
  6. Cut the wrap in half diagonally or into smaller sections if desired.
  7. Your delicious hummus wrap is now ready to enjoy!

Now that you know the preparation steps, it’s time to dig in and savor the flavors of this delectable hummus wrap.

Tips and Variations

Creating the perfect hummus wrap requires attention to detail and a touch of creativity. Here are some tips and variations to elevate your hummus wrap game:

Tips for the Best Hummus Wrap

  1. Warm Tortillas: Before assembling your wrap, warm the tortilla slightly to make it more pliable and enhance the overall eating experience.
  2. Avoid Overly Wet Ingredients: To prevent sogginess, be mindful of the ingredients you choose. Too many moist ingredients can turn your wrap into a messy affair. Opt for crunchy vegetables and proteins that won’t release excess moisture.
  3. Even Distribution: Ensure that you evenly spread the hummus and fillings across the wrap. This will not only enhance the flavors but also help in rolling up the wrap neatly.
  4. Wrap it Tightly: When rolling up your hummus wrap, make sure it is tightly sealed to keep all the delicious fillings intact.

Variations to Try

Get creative with your hummus wrap by experimenting with these delicious variations:

  • Flavorful Hummus: Instead of traditional hummus, try different flavors like roasted red pepper, lemon herb, or spicy chipotle to add an extra punch of flavor.
  • Additional Vegetables: Elevate your wrap by adding extra veggies such as sliced avocado, shredded carrots, or pickled onions. This will give your wrap more color, flavor, and nutritional value.
  • Protein Boost: For a heartier wrap, consider adding grilled chicken, smoked salmon, or falafel for a vegetarian option. It will take your hummus wrap to a whole new level of deliciousness.
  • Wrap Varieties: Change things up by using different types of tortillas or wraps. Whole wheat, spinach, or sun-dried tomato wraps can add a unique twist to your hummus wrap.

With these tips and variations, you can create a hummus wrap that suits your taste preferences and dietary needs. Let your imagination run wild and enjoy the endless possibilities!

Nutritional Analysis

Knowing the nutritional information of the hummus wrap can help you make informed dietary choices. Here is a breakdown of the important nutritional values per serving:

Nutrient Amount Per Serving
Calories 250
Total Fat 9g
Saturated Fat 2g
Trans Fat 0g
Carbohydrates 32g
Dietary Fiber 7g
Sugars 4g
Protein 10g

It’s important to note that these values are approximate and can vary based on the ingredients and brands used. The hummus wrap is a balanced meal option that provides essential nutrients, including protein, dietary fiber, and healthy fats.

Enjoy this delicious and nutritious hummus wrap knowing that it fits into a well-rounded diet. Now let’s take a closer look at some helpful tips and variations for making the best hummus wrap!


In conclusion, the Delicious Hummus Wrap recipe offers a perfect solution for a healthy and satisfying lunch option. By combining homemade hummus with a variety of fresh and colorful vegetables, this wrap creates a delightful fusion of flavors, textures, and nutrients.

Whether you prefer a classic Mediterranean-inspired wrap or want to customize it with your favorite ingredients, this recipe allows for endless creativity. Feel free to experiment with different hummus flavors, such as roasted red pepper or sun-dried tomato, and add additional vegetables or proteins to enhance the nutritional value and taste.

With its simplicity and versatility, the Delicious Hummus Wrap recipe is not only a great choice for a quick and easy meal but also a smart and healthy one. Packed with essential nutrients from chickpeas, vegetables, and whole grain wraps, it offers a well-balanced combination of proteins, fiber, vitamins, and minerals.

So, next time you’re looking for a delicious and nourishing lunch option, give this Hummus Wrap recipe a try. You’ll satisfy your taste buds while nourishing your body with a wholesome and satisfying meal.


What is the key ingredient for making homemade hummus?

The key ingredient for making homemade hummus is canned chickpeas, also known as garbanzo beans.

Can I use a different type of bean instead of chickpeas?

Chickpeas are traditionally used in hummus recipes for their creamy texture and mild flavor, but you can experiment with other beans if you prefer.

How long does the homemade hummus last in the refrigerator?

Homemade hummus can be stored in an airtight container in the refrigerator for up to one week.

Can I use store-bought hummus instead of making my own?

Yes, you can use store-bought hummus if you prefer, but making your own allows you to customize the flavor and texture to your liking.

Can I add other vegetables to the hummus wrap?

Absolutely! Feel free to add any of your favorite vegetables to the hummus wrap for added flavor and nutrition.

Can I add protein to the hummus wrap?

Yes, you can add protein such as grilled chicken, tofu, or falafel to the hummus wrap for a more substantial meal.

Can I make the hummus wrap in advance?

While it’s best to assemble the hummus wrap fresh to prevent sogginess, you can prepare the ingredients in advance and assemble just before serving.

Can I use a different type of tortilla or wrap?

Yes, you can use a different type of tortilla or wrap, such as whole wheat, spinach, or gluten-free options, based on your dietary preferences.

How can I prevent the hummus wrap from becoming soggy?

To prevent the hummus wrap from becoming soggy, avoid using too many wet ingredients and ensure the fillings are evenly distributed.

Can I make the hummus wrap in advance?

While it’s best to assemble the hummus wrap fresh to prevent sogginess, you can prepare the ingredients in advance and assemble just before serving.

How can I customize the flavor of the hummus wrap?

You can customize the flavor of the hummus wrap by using different flavors of hummus or adding herbs and spices to the homemade hummus.

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