Vegetarian hummus and crunchy vegetable wrap

A fresh, nourishing plant-based wrap: creamy hummus, crunchy raw vegetables and a few seeds, rolled in a flatbread. Rich in plant protein and fibre, quick to make and easy to take with you, it is the ideal healthy lunch for busy days.

Prep: 10 min  |  Cooking: 0 min  |  Servings: 2  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 360 kcal · 8 g protein · 36 g carbohydrate · 20 g fat

Ingredients

• 2 wholemeal wheat tortillas
• 4 tbsp hummus
• 1 carrot
• 1/2 cucumber
• 2 handfuls of salad leaves
• 1/2 avocado
• pumpkin seeds

Method

1. Spread each tortilla generously with hummus.
2. Grate the carrot and cut the cucumber and avocado into strips.
3. Spread over the raw vegetables, salad leaves and seeds.
4. Roll the wraps up firmly and cut them in half.

Nutritional benefits

This wrap is a complete plant-based lunch: hummus (made from chickpeas) provides plant protein, fibre and healthy fats, the raw vegetables vitamins, fibre and crunch, and the avocado monounsaturated fatty acids. The wholemeal tortilla adds complex carbohydrate. Filling and free of animal products, it is a far healthier and more nourishing alternative to a ready-made sandwich.

Variations and substitutions

• With beetroot or pepper hummus for a change of colour.
• More protein: add marinated tofu or crumbled falafel.
• Gluten-free: corn or buckwheat wrap.
• Other raw vegetables: pepper, red cabbage, sun-dried tomatoes.

Storage and make-ahead

Make it in the morning for lunch: wrap it tightly in baking paper. To stop it going soggy, put the salad leaves between the hummus and the wet vegetables. Eat within the day.

💡 Good to know

A well-rolled wrap does not come undone: fold the sides inwards first, then roll tightly. The hummus also acts as a “glue” that holds the filling in place.

Related reading

Discover more vegetarian recipes · vegan recipes · healthy & balanced recipes.

The foods in this recipe: wheat tortillas · carrot · cucumber · salad leaves · avocado.

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