Spinach Hummus Lunch Wraps (Printable version)
Creamy spinach hummus wraps loaded with fresh vegetables for a quick, satisfying Mediterranean-inspired lunch.
# 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
# How To:
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, 1 tablespoon at a time, until a creamy, spreadable consistency is reached.
02 - Lay each whole wheat tortilla 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 overflow when rolling.
03 - Arrange shredded carrots, sliced red bell pepper, cucumber, red onion, and avocado in a horizontal line across the center of each tortilla. Drizzle with Greek yogurt or a non-dairy alternative if desired, and sprinkle with freshly chopped parsley or cilantro.
04 - Fold in the left and right sides of each tortilla toward the center, then tightly roll up from the bottom to form a secure wrap. Slice each wrap in half on a diagonal. Serve immediately, or wrap individually in parchment paper for a portable lunch.
# Expert Advice:
01 -
- The spinach hummus doubles as a dip, a sandwich spread, or a secret weapon for getting greens into picky eaters without a single complaint.
- Zero cooking means your kitchen stays cool and cleanup is basically rinsing the blender and calling it done.
02 -
- Overfilling the tortilla is the number one reason wraps fall apart so less really is more when you are stacking vegetables.
- The hummus thickens as it sits in the fridge, so stir in a splash of water before using leftovers.
03 -
- Taste the hummus before you add water because sometimes the lemon juice and tahini alone create the perfect texture without any thinning needed.
- Rolling the wrap tightly from the start prevents the fillings from sliding out halfway through your first bite.