Spinach Hummus Lunch Wraps (Printable Version)
Creamy spinach hummus wrapped with fresh vegetables in whole wheat tortillas for a quick, nutritious Mediterranean 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 kosher salt
09 - 2–3 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 English cucumber, sliced
14 - 1/4 cup red onion, thinly sliced
15 - 1/2 avocado, sliced
16 - 1/4 cup plain Greek yogurt or non-dairy yogurt alternative (optional)
17 - 2 tablespoons fresh parsley or cilantro, chopped
# Directions:
01 - Combine chickpeas, baby spinach, garlic, tahini, lemon juice, olive oil, cumin, and salt in a food processor. 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 each whole wheat tortilla flat on a clean work surface. Spread 2 to 3 tablespoons of 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 yogurt 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 roll tightly from the bottom up to form a secure wrap. Slice each wrap in half on a diagonal. Serve immediately or wrap in parchment paper for a portable meal.
# Expert Tips:
01 -
- The spinach hummus is so good you will eat it off a spoon before it ever reaches a tortilla.
- Zero cooking means your kitchen stays cool and cleanup is almost nonexistent.
02 -
- If your hummus looks too thick and the blender is struggling, stop and add water before you burn out the motor like I nearly did that first time.
- Wraps assembled more than four hours ahead will get soggy at the seams, so pack the hummus and fillings separately if you are prepping for later.
03 -
- Taste the hummus before you spread it and adjust salt and lemon juice because chickpea brands behave differently every single time.
- The single best thing you can do is warm the tortillas, a cold tortilla will crack and tear no matter how gently you handle it.