Vegetarian Hummus Wraps
These Vegetarian Hummus Wraps are a flavorful, nutritious, and easy-to-make meal perfect for a quick lunch or light dinner. Packed with protein-rich chickpeas, fresh vegetables, and a creamy homemade hummus, these gluten-free wraps offer a delicious combination of textures and spices that cater to vegetarian and gluten-free diets.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Yield: 3 wraps 1x
- Category: Lunch, Snack
- Method: Stovetop cooking, blending
- Cuisine: Mediterranean, Middle Eastern
- Diet: Gluten Free
Ingredients
Scale
Spiced Chickpeas
- 1 cup chickpeas, canned or cooked, rinsed and drained
- 1 tsp paprika
- 1/2 tsp chili powder
- 1 garlic clove, minced
- 1/2 tsp cumin
- 1 tbsp olive oil
Hummus
- 1 cup chickpeas, rinsed and drained
- 1 tbsp tahini
- 1 garlic clove, minced
- 1 tbsp lemon juice
- Salt, to taste
- 1–2 tbsp water (adjust as needed)
Vegetables & Garnishes
- ½ cup cherry tomatoes, halved
- 1 cup sweet pepper, chopped
- 1 cup scallions, chopped
- 1 cup basil leaves, whole
- 1 cucumber, chopped
Others
- 3 gluten free tortillas
- Zucchini in garlic sauce (prepared by cooking zucchini and mixing with yogurt, garlic, and salt)
Instructions
- Prepare Spiced Chickpeas: Rinse and drain the chickpeas and add them to a nonstick pan with 1 tbsp olive oil, cumin, minced garlic, chili powder, and paprika. Stir and cook over medium heat for about 5 minutes, ensuring the chickpeas are coated evenly with the spices and lightly toasted.
- Make Zucchini in Garlic Sauce: While the chickpeas cook, prepare the zucchini by cooking it as per the referenced garlic sauce recipe. Once cooked, mix the zucchini with yogurt, minced garlic, and salt to taste. Set aside.
- Prepare Hummus: Using rinsed and drained chickpeas, combine 1 cup with 1 tbsp tahini, 1 minced garlic clove, 1 tbsp lemon juice, and salt in a blender or with an immersion blender. Blend until smooth, adding 1-2 tbsp water gradually to achieve a creamy consistency. Adjust thickness by adding more chickpeas if needed.
- Chop Vegetables: Wash and chop cucumbers, cherry tomatoes, sweet peppers, scallions, and pick whole basil leaves to have fresh fillings ready for the wraps.
- Assemble Wraps: Warm each gluten free tortilla for a few seconds on each side. Spread 1-2 tbsp of hummus evenly over the tortilla. Layer spiced chickpeas, chopped cucumbers, cherry tomatoes, sweet peppers, scallions, and basil leaves on top. Add a generous spoonful of the zucchini in garlic sauce.
- Serve: Roll or fold the tortilla like a burrito or hold it like a taco. Serve immediately for the best flavor and texture.
Notes
- You can use store-bought hummus for convenience, but homemade hummus offers fresher flavor and texture.
- The zucchini in garlic sauce adds a creamy tangy element; if unavailable, Greek yogurt mixed with garlic and herbs can be used as a substitute.
- Feel free to add other fresh vegetables like shredded carrots or spinach for extra nutrition.
- To keep the wraps warm and pliable, heat tortillas briefly before assembling.
- This recipe is naturally gluten free but always check labels on store-bought ingredients to ensure compliance.
Nutrition
- Serving Size: 1 wrap
- Calories: 320 kcal
- Sugar: 5 g
- Sodium: 320 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 10 g
- Protein: 11 g
- Cholesterol: 0 mg
Keywords: vegetarian wraps, hummus wrap, gluten free, chickpea recipe, healthy wraps, Mediterranean snack
