Spinach Hummus Lunch Wraps (Print Page)
Creamy spinach hummus wraps with fresh vegetables in whole wheat tortillas. Ready in 15 minutes.
# What You Need:
→ Spinach Hummus
01 - 1 cup canned chickpeas, drained and rinsed
02 - 2 cups fresh baby spinach
03 - 1 large garlic clove
04 - 3 tablespoons tahini
05 - 2 tablespoons fresh lemon juice
06 - 2 tablespoons olive oil
07 - 1/2 teaspoon ground cumin
08 - 1/2 teaspoon salt
09 - 2–3 tablespoons cold water, as needed
→ Wraps and Fillings
10 - 4 large whole wheat tortillas
11 - 1 cup shredded carrots
12 - 1 cup red bell pepper, thinly sliced
13 - 1/2 cup sliced cucumber
14 - 1/4 cup red onion, thinly sliced
15 - 1/2 avocado, sliced
16 - 1/4 cup plain Greek yogurt or non-dairy alternative (optional)
17 - 2 tablespoons fresh parsley or cilantro, chopped
# Directions:
01 - Combine chickpeas, spinach, garlic, tahini, lemon juice, olive oil, cumin, and salt in a food processor. Blend until smooth, scraping down the sides as needed. Gradually add cold water, one tablespoon at a time, until a creamy, spreadable consistency is reached.
02 - Lay each tortilla flat on a work surface. Spread 2 to 3 tablespoons of spinach hummus evenly over each tortilla, leaving a small border around the edges.
03 - Arrange shredded carrots, sliced bell pepper, cucumber, red onion, and avocado across the center of each tortilla. Drizzle with yogurt if desired and sprinkle with chopped parsley or cilantro.
04 - Fold in both sides of each tortilla, then roll up tightly from the bottom to form a secure wrap. Slice in half on a diagonal if desired. Serve immediately or wrap in parchment paper for a portable lunch.
# Expert Tips:
01 -
- The spinach hummus doubles as a dip, so you are basically getting two recipes for the price of one.
- Zero cooking means your kitchen stays cool and cleanup is almost nonexistent.
02 -
- Do not skip draining and rinsing the chickpeas because the canning liquid will make your hummus bitter and gray instead of vibrant green.
- Letting the hummus sit for even ten minutes before spreading lets the flavors meld noticeably.
03 -
- Warm the tortillas for fifteen seconds in a dry skillet before filling because a cold tortilla will crack and a hot one will stretch and hold its shape.
- Spread the hummus all the way to one edge and start rolling from that side so the hummus acts like glue to seal the wrap shut.