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Lunch

Hummus Wraps with Roasted Carrots

February 12, 2018 by Alexandra Daum
Vegan hummus wraps with hummus, roasted carrots, and greens - these are great to take as a packed lunch or as a speedy, low effort dinner.
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Man holding a wrap filled with vegetables and greens.

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.

Table of Contents hide
Ingredient Notes and Substitutions
Recipe Notes
How to Store
Expert Tips
More Lunch Recipes
Hummus Wraps

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.

Recipe Notes

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.

Expert Tips

  • 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

If you make these Hummus Wraps or any other vegetarian lunch recipes on Occasionally Eggs, please take a moment to rate the recipe and leave a comment below. It’s such a help to others who want to try the recipe. For more OE, follow along on Instagram, Facebook, and Pinterest, purchase the Occasionally Eggs cookbook, or subscribe for new posts via email.

Yield: 2

Hummus Wraps

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
5 from 1 vote

Ingredients

  • 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

Instructions

  • 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

Serving: 1wrap Calories: 282kcal Carbohydrates: 49g Protein: 8g Fat: 7g Saturated Fat: 2g Polyunsaturated Fat: 2g Monounsaturated Fat: 2g Trans Fat: 0.01g Sodium: 759mg Potassium: 501mg Fiber: 10g Sugar: 16g Vitamin A: 16796IU Vitamin C: 12mg Calcium: 139mg Iron: 3mg

Nutrition is provided as a courtesy and is an estimate. If this information is important to you, please have it verified independently.

© Alexandra Daum
Course: Autumn, Main Course, Mains, Snack
Cuisine: American
Diet Vegan, Vegetarian
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More Lunch:

Salad on a platter with vinaigrette added.Summer Strawberry Salad
Stack of latkes on a plate with a fork.Sweet Potato Latkes
A chickpea flour pancake topped with a pile of spring vegetables.Roasted Spring Vegetable Socca
Salad with cucumber, corn, cherry tomatoes, and lime.Summer Lentil Salad with Lime Vinaigrette

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Comments

  1. Alexandra Daum says

    February 20, 2018 at 9:26 pm

    YES I'm so happy to hear that! Way to go! Thank you so much <3

    Reply
  2. Myriam Mongeon says

    February 16, 2018 at 1:18 pm

    Miamm!! My first attempt at making wraps (I mean the bread itself), and it was super easy! The whole family liked it 🙂 and I had the hummus leftover the next day with tortilla chips! I really love your recipes.

    Reply
  3. Alexandra Daum says

    February 14, 2018 at 6:01 pm

    Thank you! Yes, absolutely, I love roasting them.

    Reply
  4. All That I'm Eating says

    February 13, 2018 at 12:55 pm

    This sounds really good, especially with the roasted carrots as they'll have a more intense flavour.

    Reply

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