MEDITERRANEAN VEGETABLE HUMMUS TORTILLA WRAP
This Mediterranean vegetable hummus tortilla wrap is a delicious and nutritious meal that is perfect for a quick lunch or light dinner made with a whole wheat tortilla, creamy hummus and crisp fresh vegetables. This wrap offers a satisfying crunch and a boost of plant-based protein. A splash of lemon juice enhances the flavours, while salt and pepper provide a simple yet effective seasoning. It’s an excellent option for those looking for a healthy and easy-to-make dish. The combination of textures and flavours makes each bite a delight, while the portability of the wrap makes it ideal for on-the-go meals. Whether you’re packing a lunch for work and heading out for a picnic or just in need of a light meal, this Mediterranean vegetable hummus tortilla wrap is an excellent choice. Plus, it’s customizable and allows you to add or swap ingredients to suit your taste.
RECIPE CATEGORY
Lunch, Snack, Entrée
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
No-Cook
OCCASION/HOLIDAY
Picnic, Potluck, Summer, Family Reunion, Spring
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegetarian, Vegan, Healthy, High Fibre, Low Cholesterol, Low Fat, Quick & Easy
DISH TYPE
Tacos & Wraps
INGREDIENTS
There are the following ingredients for Mediterranean Vegetable Hummus Tortilla Wrap:
- 40 grams | 1.41 ounces | 1 whole wheat tortilla (small)
- 30 grams | 1.06 ounces | 2 tablespoons hummus
- 25 grams | 0.88 ounces | ¼ cucumber, sliced
- 30 grams | 1.06 ounces | ¼ bell pepper, sliced
- 15 grams | 0.53 ounces | ¼ carrot, julienned
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon lemon juice
- 3 grams | 0.01 ounces | 1 pinch sea salt
- 3 grams | 0.01 ounces | 1 pinch ground black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 176 kilocalories
- Protein: 5.3 grams
- Total fat: 7.1 grams
- Saturated fat: 1.0 grams
- Carbohydrates: 24.0 grams
- Fibre: 4.6 grams
- Sugars: 3.2 grams
- Sodium: 302 milligrams
PREPARATION
These steps are followed for the preparation of Mediterranean Vegetable Hummus Tortilla Wrap:
- Prepare The Tortilla: Lay the whole wheat tortilla flat on a clean surface or plate.
- Spread The Hummus: Spread the hummus evenly over the tortilla, ensuring full coverage to help hold the wrap together.
- Add The Vegetables: Arrange the sliced cucumber, bell pepper and julienned carrot evenly on top of the hummus.
- Enhance The Flavour: Drizzle the lemon juice over the vegetables to enhance the freshness and flavour.
- Season The Wrap: Sprinkle salt and pepper to taste for additional seasoning.
- Roll The Wrap: Carefully roll the tortilla tightly, tucking in the edges as you go to secure the filling.
- Slice And Serve: Slice the wrap in half diagonally for easy handling or leave it whole for a heartier meal.
- Enjoy Or Store: Serve immediately or wrap in foil or parchment paper for a convenient meal on the go.
PREPARATION TIME
5 minutes
COOKING TIME
None
TIPS
These steps are followed for the preparation of Mediterranean Vegetable Hummus Tortilla Wrap:
- Choose The Right Tortilla: Use a large tortilla to make rolling easier and prevent fillings from spilling out.
- Toast For Texture: Toast the tortilla lightly in a dry pan before assembling it for extra texture and durability.
- Use Hummus As Glue: Spread the hummus evenly to act as a glue, keeping the wrap from falling apart.
- Cut Vegetables Evenly: Chop the vegetables into uniform pieces to ensure even distribution and a balanced bite.
- Keep It Fresh: If preparing in advance, wrap it tightly in plastic wrap or foil to keep it fresh and prevent the tortilla from drying out.
- Experiment With Flavours: Try different flavoured hummus, such as roasted red pepper or garlic, for added variety.
VARIATIONS
- Protein Boost: Add grilled tofu, tempeh or chickpeas for additional plant-based protein.
- Cheesy Twist: Sprinkle some crumbled feta or goat cheese for a tangy and creamy flavour.
- Gluten-Free Option: Swap the whole wheat tortilla for a gluten-free wrap or lettuce leaves.
- Extra Crunch: Add shredded cabbage, radish slices or sunflower seeds for more texture.
- Spicy Kick: Spread a thin layer of harissa or sriracha on the tortilla before adding the hummus.
- Nutty Flavour: Sprinkle chopped almonds or walnuts for an added crunch and nutty taste.
PREPPING AND STORAGE
- Refrigeration: Store the wrap in an airtight container or wrap it in foil for up to 24 hours. Keep it chilled to maintain freshness.
- Freezing: This wrap is not ideal for freezing due to the high moisture content of the vegetables, which may cause the tortilla to become soggy upon thawing.
- Meal Preparation: If preparing in advance, store the ingredients separately and assemble just before eating to maintain crispness.
