Pin Experience a burst of fresh Mediterranean flavor with these Vegan Sun-Dried Tomato Hummus Veggie Wraps. This vibrant and protein-packed meal combines a creamy, homemade sun-dried tomato hummus with crisp spinach, carrots, and cucumber, making it a perfect choice for a healthy lunch or a quick snack.
Pin The secret to these wraps is the bold sun-dried tomato hummus, which provides a rich, savory base that pairs beautifully with the crunchy julienned vegetables. Whether you are meal prepping for the week or looking for a fast, dairy-free dinner, this recipe is a reliable winner.
Ingredients
- Sun-Dried Tomato Hummus
- 1 ½ cups canned chickpeas, drained and rinsed
- ½ cup sun-dried tomatoes (packed in oil, drained)
- 2 tablespoons tahini
- 2 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 2 tablespoons olive oil
- ¼ teaspoon smoked paprika
- ¼ teaspoon ground cumin
- ½ teaspoon salt
- 2–3 tablespoons water (as needed for blending)
- Wraps & Fillings
- 4 large whole wheat or spinach tortillas
- 1 cup baby spinach leaves
- 1 cup shredded carrots
- 1 cup cucumber, julienned
- 1 small red bell pepper, thinly sliced
- ½ small red onion, thinly sliced
- ¼ cup fresh parsley, chopped
- Salt and pepper, to taste
Instructions
- Step 1
- Prepare the sun-dried tomato hummus: In a food processor, combine chickpeas, sun-dried tomatoes, tahini, lemon juice, garlic, olive oil, smoked paprika, cumin, and salt. Blend until smooth, adding water as needed to reach a creamy consistency. Taste and adjust seasoning if desired.
- Step 2
- Lay a tortilla flat on a clean surface. Spread a generous layer of the hummus over the center of the tortilla, leaving about 1 inch around the edges.
- Step 3
- Layer with spinach, carrots, cucumber, bell pepper, red onion, and parsley. Season with salt and pepper if desired.
- Step 4
- Fold in the sides of the tortilla and roll up tightly from the bottom to form a wrap.
- Step 5
- Repeat with remaining tortillas and fillings.
- Step 6
- Slice wraps in half and serve immediately, or wrap tightly in parchment paper or foil for later.
Zusatztipps für die Zubereitung
To ensure a smooth hummus, use a food processor or high-speed blender. A sharp chef's knife and cutting board are essential for julienning the vegetables precisely. With no cooking involved, this easy recipe is ready in just 20 minutes.
Varianten und Anpassungen
For a gluten-free option, simply substitute the whole wheat tortillas with gluten-free ones. You can also customize your wrap by adding sliced avocado or fresh sprouts. Note that this recipe contains sesame and wheat; always check labels for potential cross-contamination.
Serviervorschläge
Each wrap contains approximately 320 calories and 44g of carbohydrates. Serve these wraps immediately for the best texture, or store them in the fridge for up to 24 hours. They pair excellently with a glass of sparkling water with lemon or a crisp Sauvignon Blanc.
Pin Enjoy these Vegan Sun-Dried Tomato Hummus Veggie Wraps as a wholesome and satisfying addition to your recipe rotation. Their perfect balance of creamy and crunchy textures makes every bite a delight.
Recipe Q&A
- → Can I make the hummus ahead of time?
Yes, the sun-dried tomato hummus can be prepared up to 5 days in advance and stored in an airtight container in the refrigerator. The flavors actually develop and improve after a day or two.
- → What vegetables work best in these wraps?
The recipe suggests spinach, shredded carrots, cucumber, red bell pepper, and red onion, but you can customize with any crisp vegetables. Shredded cabbage, sliced radishes, or roasted eggplant also complement the Mediterranean flavors.
- → How do I prevent the wraps from getting soggy?
Spread the hummus evenly but not too thickly, and pat dry any watery vegetables like cucumber before adding. If storing, wrap tightly in parchment paper rather than plastic, and consume within 24 hours for best texture.
- → Can I use regular hummus instead?
Traditional hummus works well, though you'll miss the intense umami flavor that sun-dried tomatoes provide. If substituting, consider adding roasted red peppers or extra garlic to maintain depth of flavor.
- → What makes these wraps protein-rich?
Each wrap contains approximately 10g of protein, primarily from the chickpeas in the hummus and tahini. Adding sliced avocado or hemp seeds can boost the protein content even further if desired.