Vegan Mediterranean Hummus Wrap
This Mediterranean Hummus Wrap 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.
Equipment
Ingredients
- 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 chickpeas strained, drained, and patted dry
For the Dressing:
- 1/4 cup hummus
- 1 Tbsp balsamic vinegar
- 1 Tbsp reserved liquid from sun-dried tomatoes
- 1 Tbsp chopped fresh parsley
Instructions
- 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, 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.
Video
Notes
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 or balsamic tomato 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.
Nutrition
Serving: 1wrapCalories: 341kcalCarbohydrates: 53gProtein: 14gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gSodium: 604mgPotassium: 669mgFiber: 12gSugar: 8gVitamin A: 2912IUVitamin C: 22mgCalcium: 137mgIron: 5mg
Tried this recipe?Let us know how it was!