This healthy Mediterranean Hummus Wrap recipe is sure to please your palate on those summer days when you do not want to turn on the stove. It’s filled with fresh vegetables like red onions, red peppers, kalamatas, chopped pickles and crisp, refreshing lettuce all pulled together in a creamy hummus dressing and wrapped up in a big flour tortilla. As filling as it is flavorful, this homemade hummus wrap is like holding summer in your hands.
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If you’re anything like me, you do NOT like to eat heavy foods in the summer. Even my warm oatmeal with diced apples takes a lighter turn to cold oat milk with fresh berries in the summer. I also like A LOT of salads and wraps and just simple meals. It’s nice to have an easy recipe so filling and flavorful without it weighing you down in the heat and humidity. These healthy mediterranean hummus veggie wraps are a beautiful combination of my two favorite summer foods.
Packed with crisp lettuce, kalamata olives, red bell pepper, garbanzo beans, and ripe tomatoes, this Mediterranean salad inspired wrap gets an extra boost of protein from a flavorful and light hummus-based dressing as well as an extra dollop of hummus for spreading and holding everything together without using extra olive oil.
This light and healthy lunch (or dinner) option is sure to keep you full and on your feet – if that’s what you want – this summer!
PPC Magazine Subscribers can find this recipe on Page 18 of the No-Cook July Issue!
Why We Love This Healthy Hummus Wrap
- This hummus veggie wrap recipe is an easy, no-cook meal perfect for the hotter days of summer.
- The ingredients can be completely customizable to your individual taste
- It’s a fresh and flavorful whole food option packed with fresh, healthy vegetables
- It’s great for meal prep
Healthy Mediterranean Hummus Wrap Ingredients
To start, you’ll need:
- Large flour tortillas – We used a sun-dried tomato tortilla, but you can use plain or another flavor if you prefer.
- Vegan Feta – Optional, but highly recommended, for sprinkling. You can use store-bought vegan feta from brands like Violife, Follow Your Heart, or Esti. Or, you can also use our homemade vegan feta cheese recipe. If you go the homemade route, we recommend letting it set, then breaking the block into crumbles and freezing on a parchment-lined plate to hold shape until serving.
- Hummus – Use any kind you like! If you’d like to use homemade, we like our extra garlic hummus, spicy garlic hummus, or dill pickle hummus!
For the vegan wrap filling, you’ll need:
- Mixed salad greens and chopped romaine lettuce – I like to use a combination of lettuces and this mix offers optimal crunch, color, flavor, and texture. Feel free to play around with your favorite types of lettuce.
- Tomatoes – Try to use firm “on-the-vine” tomatoes or any firmer tomato. Romas or even halved/quartered cherry or grape tomatoes will work as well.
- Cucumbers – peeled and seeded
- Kalamata olives – Do yourself a favor and make sure you get the already pitted olives to avoid loads of extra work. LOL!!
- Shredded carrot – I usually just use a mandoline to shred our carrots, but if you can find shredded carrots in the store, again, save yourself some work.
- Roasted red peppers – The kind you get in a jar. I like to use the one in water and not olive oil because they’re lighter.
- Pickles – Use any kind of dill pickles you like. We love using our no-cook refrigerator pickles!
- Red onion
- Sun-dried tomatoes – Get the ones that come dehydrated and not the ones that come in oil in a jar. You’ll soak these in hot water and reserve the liquid to use in the dressing!
- Canned chickpeas – You can probably get by with boiling dry chickpeas…if you want. But we prefer canned.
For the creamy hummus dressing:
- Hummus – Use the same hummus you’re using for the schmear
- Balsamic vinegar – Always get the good stuff
- Reserved liquid from sun-dried tomatoes – That’s just the now-flavored water left in the bowl after rehydrating the tomatoes
- Fresh parsley – Curly or flat leaf parsley will work.
For the Tortilla: I like to use regular old flour tortillas for this, but you can use a whole wheat tortilla or spinach wrap if you like. For a gluten free option, you could use a brown rice tortilla or other gluten-free tortillas. You can also forgo the tortilla entirely and just enjoy this as a healthy salad with fresh veggies.
For the chickpeas: Other protein options perfect for this vegan wrap would be one of our tofu cutlet recipes. I think our lemon pepper tofu cutlets or balsamic tomato tofu cutlets would work wonderfully!
For the veggies: Feel free to mix it up a little with some of your favorite summer vegetables to suit your personal preferences. Bell peppers would be nice!
For the balsamic vinegar: I don’t really suggest changing the balsamic for other vinegars. But if you find you don’t have balsamic, I hear a great way to make a substitute is red wine vinegar and maple syrup in a ratio of 4:1, adjust to taste.
How to Make Veggie Wraps
STEP 1 – PREP: First, measure and rehydrate the sun-dried tomatoes in warm or hot water for at least 3-5 minutes. Then, strain them and make sure to reserve the water to use later in the dressing. Chop your lettuce and all the veggies. Drain, rinse, and pat dry the canned chickpeas.
STEP 2 – MAKE THE WRAP FILLING: Add all the filling ingredients in a large mixing bowl and toss until totally combined. In a smaller mixing bowl, combine all the ingredients for the dressing (including that 1 Tbsp reserved sun-dried tomato water) and mix well. Pour the dressing over the vegetable mix and toss to incorporate well.
STEP 3 – ASSEMBLE THE WRAP: Lay your tortilla on a flat surface and spread a thick layer of hummus over the bottom two-thirds of the whole tortilla. Top that with about 1/4 of the vegetable filling in the lower third of the wrap, leaving about a 1/2-inch of bare tortilla at the edge. Sprinkle this filling with the optional vegan feta, and get ready to wrap it!
STEP 4 – WRAP IT UP: Finally, you’ll wrap it all up! I like to do this by first bringing the left and right sides of the tortilla over the filling and towards each other. Then, holding the left and right sides in, bring the bottom of the tortilla up and over the filling, tucking it under slightly. From there, just finish rolling tightly all the way up.
How to Serve Plant-Based Wraps
How to Store Leftovers
Leftovers will be at their best for up to 3 days stored in the refrigerator in an airtight container. We recommend storing the filling on its own and wrapping the wraps as needed. We do not recommend freezing these veggie hummus wraps.
More Easy Vegan Lunch Recipes:
- White Bean Tuna Sandwich
- Herbed Cashew Cheese and Strawberry Sandwich
- Vegan Caesar Salad
- Vegan Chickpea Bacon Ranch Wrap
When you make these no-cook Mediterranean Hummus Wraps, let us know! Leave a star rating and review the recipe below, and that will help others find us.
If you’re on IG, make sure you tag your pictures with @theplantpowercouple so we can cheer you on!
- 4 large flour tortillas (We used a sun-dried tomato tortilla.)
- Vegan Feta to taste - optional
- Extra hummus for spreading on each wrap (approx. 1/4 cup for each)
For the Filling:
- 1/4 cup sliced sun-dried tomatoes (dehydrated, not from a jar)
- 2 cups roughly chopped mixed salad greens
- 1 cup chopped romaine lettuce
- 1/4 cup diced tomatoes
- 1/4 cup diced cucumbers - peeled and seeded
- 1/4 cup chopped kalamata olives
- 1/4 cup shredded carrot
- 1/4 cup roasted red peppers
- 1/4 cup chopped pickles
- 1/4 cup sliced red onion
- 1 (15-oz) can of chickpeas - strained, drained, and patted dry
For the Dressing:
- PREP: Measure and rehydrate the sun-dried tomatoes in warm or hot water for at least 3-5 minutes. Then, strain them and reserve the water to use in the dressing. Chop the lettuce and all the veggies. Drain, rinse, and pat dry the canned chickpeas.
- MAKE FILLING: Add all the filling ingredients in a large mixing bowl and toss until totally combined. In a small mixing bowl, combine all the ingredients for the dressing (including the 1 Tbsp reserved sun-dried tomato water) and mix well. Pour the dressing over the vegetable mix and toss to incorporate well.
- ASSEMBLE THE WRAP: Lay your tortilla flat on a clean dry surface and spread a thick layer of hummus over the bottom two-thirds of the circle. Top that with about 1/4 of the filling in the bottom third of the tortilla, leaving about a ½-inch of bare tortilla at the edge. Sprinkle this filling with the optional vegan feta, and get ready to wrap it!
- WRAP IT UP: Finally, you’ll wrap it all up! I like to do this by first bringing the left and right sides of the tortilla over the filling and towards each other. Then, holding the left and right sides in, bring the bottom of the tortilla up and over the filling, tucking it under slightly. From there, just finish rolling tightly all the way up.
- SERVE/STORE: Cut in half if desired and serve immediately alongside a glass of Spanish rose and your favorite chips, potato wedges, or side salad. Refrigerate leftovers in an airtight container for up to 3 days.
Serving Size:1 wrap
Amount Per Serving: Calories: 410Total Fat: 13gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 665mgCarbohydrates: 61gFiber: 9gSugar: 7gProtein: 14g
Nutrition information is automatically calculated and may not always be accurate.