Save Enjoy a vibrant and protein-packed lunch with these Vegan Sun-Dried Tomato Hummus Veggie Wraps. This Mediterranean-inspired dish features a creamy, homemade sun-dried tomato spread paired with a variety of crisp, fresh vegetables. It is an easy-to-prepare meal that is perfect for a healthy lunch or a satisfying snack on the go.
Pin it The star of these wraps is the bold sun-dried tomato hummus, which provides a rich, savory base for the crunchy julienned cucumbers, carrots, and bell peppers. It's a colorful and nutritious way to fuel your day.
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
When preparing the hummus in your food processor, add water one tablespoon at a time to reach your preferred thickness. Using a chef's knife for precise julienned vegetables ensures every bite of the wrap is perfectly balanced.
Varianten und Anpassungen
For a gluten-free version, simply substitute the whole wheat tortillas with gluten-free tortillas. You can also customize your wrap by adding sliced avocado or fresh sprouts for extra creaminess and nutrition.
Serviervorschläge
These wraps can be made ahead of time and stored in the refrigerator for up to 24 hours. For a complete meal, pair them with a glass of sparkling water with lemon or a crisp Sauvignon Blanc.
Pin it Each wrap contains approximately 320 calories, 10g of protein, and 12g of fat. Please note that this recipe contains sesame from the tahini and wheat from the tortillas; always check labels for specific allergen information and cross-contamination.
Frequently Asked Questions
- → Can I make the sun-dried tomato hummus ahead of time?
Yes, the hummus can be prepared up to 5 days in advance and stored in an airtight container in the refrigerator. The flavors often develop and improve after resting overnight.
- → What can I use instead of tahini?
You can substitute tahini with smooth almond butter, cashew butter, or even Greek yogurt if you're not strictly dairy-free. For a nut-free option, try sunflower seed butter or omit entirely and add more olive oil for creaminess.
- → How do I prevent these wraps from getting soggy?
Avoid spreading the hummus too close to the tortilla edges and pat your vegetables dry before layering. If packing for later, wrap tightly in parchment paper rather than plastic to allow moisture to escape.
- → Can I use fresh tomatoes instead of sun-dried?
Fresh tomatoes won't provide the same concentrated flavor or creamy texture. For a similar effect, you could use roasted cherry tomatoes or tomato paste blended with the chickpeas, though the taste profile will differ slightly.
- → What's the best way to slice vegetables for wraps?
Julienned or thinly sliced vegetables work best as they bend easily during rolling and distribute evenly throughout each bite. Use a sharp knife or mandoline for uniform, thin slices.