Spinach Hummus Lunch Wraps (Print Version)
Creamy spinach hummus wraps with fresh vegetables, whole wheat tortillas, and customizable toppings for a quick, nutritious meal.
# What You'll 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 to 3 tablespoons cold water, as needed
→ Wraps & 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
# How to Make It:
01 - In a food processor, combine the drained chickpeas, baby spinach, garlic clove, tahini, lemon juice, olive oil, ground cumin, and salt. Process 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 the whole wheat tortillas flat on a clean work surface. Spread 2 to 3 tablespoons of the spinach hummus evenly across each tortilla, leaving a small border around the edges to prevent overflowing when rolled.
03 - Arrange shredded carrots, sliced red bell pepper, cucumber, red onion, and avocado in even rows across the center of each tortilla. Drizzle with Greek yogurt or a non-dairy alternative if desired, and sprinkle with chopped fresh parsley or cilantro.
04 - Fold in the sides of each tortilla, then roll up tightly from the bottom to enclose all fillings. Slice each wrap in half on a diagonal if desired. Serve immediately, or wrap individually in parchment paper for a convenient portable lunch.
# Expert Advice:
01 -
- The spinach hummus alone is worth making, and it doubles as a dip for whatever crackers or vegetables are lingering in your fridge.
- Zero cooking means your kitchen stays cool and you get fed in fifteen minutes flat.
- Everything rolls up neatly and travels beautifully, which makes them ideal for packed lunches, picnics, or eating one handed while answering emails.
02 -
- Do not skip draining and rinsing the chickpeas because the liquid in the can tastes metallic and will muddy the whole batch.
- Overfilling the tortilla is the number one reason wraps fall apart, so be restrained with the vegetables and trust that the hummus carries the flavor.
- Room temperature tortillas crack less than cold ones, so pull them out of the fridge twenty minutes before you start assembling.
03 -
- Let the hummus rest in the fridge for thirty minutes before spreading because the flavors deepen and the texture firms up to the perfect consistency.
- Slicing all your vegetables to roughly the same thickness ensures every bite has a little of everything instead of one mouthful that is all carrot and the next that is all onion.