Hummus Wrap Recipe

Name: Hummus Wrap
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 to 2 garlic cloves, to taste; halved, green shoots removed; 1 can chickpeas, drained and rinsed; 1/2 teaspoon ground cumin; Salt to taste; 3 to 4 tablespoons freshly squeezed lemon juice, to taste; 2 to 3 tablespoons plain low-fat yogurt, as needed; 2 tablespoons extra virgin olive oil; 3 tablespoons sesame tahini; 1 large flour tortilla or whole wheat wrap; 2 leaves romaine lettuce, ribs cut away; 18 red pepper, cut into thin strips; 2 tablespoons cucumber, cut in julienne; Fresh mint leaves (optional)

Servings: persons

1 to 2 garlic cloves, to taste; halved, green shoots removed
1 can chickpeas, drained and rinsed
1/2 teaspoon ground cumin
Salt to taste
3 to 4 tablespoons freshly squeezed lemon juice, to taste
2 to 3 tablespoons plain low-fat yogurt, as needed
2 tablespoons extra virgin olive oil
3 tablespoons sesame tahini
1 large flour tortilla or whole wheat wrap
2 leaves romaine lettuce, ribs cut away
18 red pepper, cut into thin strips
2 tablespoons cucumber, cut in julienne
Fresh mint leaves (optional)

1
Turn on a food processor fitted with the steel blade, and drop in the garlic cloves.
2
Process until they are chopped and adhere to the sides of the bowl.
3
Scrape down the sides of the bowl.
4
Add the remaining ingredients, and process until very smooth.
5
Taste and adjust seasonings.
6
For each wrap, warm a large flour tortilla for about 10 seconds in the microwave or over a burner, just until flexible.
7
Lay it on your work surface and cover with lettuce leaves, leaving a two-inch border all the way around.
8
Place 3 heaped tablespoons hummus (about 1/4 cup) on top of the lettuce on the bottom half of the tortilla.
9
Top with the red pepper, the cucumber and a few leaves of mint if desired.
10
Fold the bottom edge of the tortilla over the filling.
11
Fold in the sides, then roll up, squeezing the tortilla so that the roll is compact.
12
Place the roll on a piece of plastic wrap.
13
Fold in the sides of the plastic over the ends of the wrap, and roll up tightly to secure.
14
Refrigerate for at least five minutes and for as long as 24 hours.

625

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 1 to 2 garlic cloves, to taste; halved, green shoots removed, 1 can chickpeas, drained and rinsed, 1/2 teaspoon ground cumin, Salt to taste, and more.

Yes, Hummus Wrap falls under the Vegetarian category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Hummus Wrap

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions