These are five-ingredient vegan hummus wraps with roasted carrots, hummus, greens, and apples. This can be easily adapted so it’s more of an inspiration than a true recipe, because you can do so many variations with the same idea in mind. The staple is hummus and some sort of roasted root veg, but raw is also good.
I used my red lentil hummus and spelt tortillas for the wrap pictured, but regular hummus and store-bought wraps are good too, especially if you need them to be gluten-free. It’s a simple, quick, and nutritious travel friendly lunch or fun dinner. I can see kids having a blast building their own wraps for dinner if you have the fillings in little dishes on the table.
Of course in the summer you’ll have different ingredients but this is winter friendly – try also adding sprouts, some red cabbage salad, pickled onions, or other roasted vegetables. If you don’t want to roast the carrots you can shred them instead and add them raw, which is a bit of a time saver too. If you’re a batch cooker and have roasted veg already in the fridge, this is even easier.
Ingredient Notes and Substitutions
- Hummus: while the sweet potato hummus listed in the card is a nice option as it’s quick and also added a bit more vegetable to the mix, any hummus, including store-bought, is good here.
- Wraps: this can be any wrap you like and certainly doesn’t need to be homemade! A good gluten-free wrap is great too.
- Vegetables: as mentioned, you can use virtually any vegetables you like, or whatever’s in season. Baby greens, some shredded beetroot, avocado, anything.
When packing this for lunch, place the greens down on the wrap before adding the hummus and other veggies to prevent sogginess. This is particularly good if you use large leaf lettuce to have a good barrier between the tortilla and everything else.
Roast the carrots or other vegetables ahead of time and keep them in the refrigerator to have on hand when needed. A batch of hummus, some roasted vegetables, and a stack of tortillas are a lifesaver when you need something quick or easy to pack.
How to Store
Storage: these can be made the night before and refrigerated in a sealed container to have for lunch the next day (see above for a tip on this).
Freezing: I don’t recommend freezing these wraps.
- Think about placement: when you roast the carrots, make sure the cut side is facing up. They tend to burn when the cut side is touching the baking sheet.
- Soften the tortillas: if your wraps are breaking when folded, soften them by quickly reheating slightly in a frying pan without oil, just a few seconds each side.
More Lunch Recipes
Chickpea Quinoa Salad
Roasted Broccoli and Sweet Potato Lentil Bowl
Summer Greek Chickpea Salad
Moroccan Inspired Quinoa Carrot Salad
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- 200 grams carrots or 6 medium carrots
- ½ teaspoon olive oil
- ¼ teaspoon sea salt
- ¼ teaspoon cumin
- ¼ teaspoon black pepper
For the wraps:
- Whole grain tortillas
- Red lentil dip
- Greens lettuce, rucola, baby spinach
- Thinly sliced apple
- Cooked chickpeas optional
- Preheat the oven to 180°C (350°F). Cut the carrots in half lengthwise, place them onto a baking sheet, and mix with the oil and spices. Roast for 20-25 minutes, or until browned and tender.200 grams carrots, 1/2 teaspoon olive oil, 1/4 teaspoon sea salt, 1/4 teaspoon cumin, 1/4 teaspoon black pepper
- Assemble the wraps by filling them as much as possible and eat. Some other good additions to try are avocado, sprouts, falafel, herbs, and whatever else you like.Whole grain tortillas, Red lentil dip, Greens, Thinly sliced apple, Cooked chickpeas
* For American cup measurements, please click the pink link text above the ingredient list that says ‘American’.
Nutrition is provided as a courtesy and is an estimate. If this information is important to you, please have it verified independently.
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