VEGETABLE HUMMUS DELIGHT WRAP
This vegetable hummus delight 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, heading out for a picnic, or just in need of a light meal, this wrap is an excellent choice. Plus, it’s customisable, allowing you to add or swap ingredients to suit your taste.
RECIPE CATEGORY
Lunch, Snack, Entrée
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
No-Cook, Quick & Easy
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
Sandwich
INGREDIENTS
- 1 whole wheat tortilla
- 2 tbsp hummus
- 1/4 cucumber, sliced
- 1/4 bell pepper, sliced
- 1/4 carrot, julienned
- 1 tsp lemon juice
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 180 kcal
- Protein: 6g
- Carbohydrates: 28g
- Fibre: 6g
- Sugars: 3g
- Fat: 5g
- Saturated Fat: 0.5g
- Sodium: 220mg
PREPARATION
- 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.
PREP TIME
5 minutes
COOKING TIME
None
TIPS
- 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 on 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 Prep: If preparing in advance, store the ingredients separately and assemble just before eating to maintain crispness.