I recently discovered this veggie hummus wrap and it’s a game changer. The fusion of spiced chickpeas with crisp veggies and tangy garlic zucchini creates a flavor explosion that lifts my mood. Every bite is fresh and nutritious, making it my go-to for a satisfying, healthy, and quick meal fix.

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I’ve been working on a delicious, easy vegetarian lunch that I just had to share. In my recipe for Easy Vegetarian Hummus Wraps, I mix a can of chickpeas with a blend of cumin, smoked paprika, and salt to boost flavor and nutrition.

I use whole wheat tortillas as a base and slather on a generous amount of hummus before layering on fresh vegetables. I toss sliced zucchini in my special garlic sauce—made with olive oil, minced garlic, lemon juice, salt and pepper—and add crisp bell pepper strips, thin cucumber slices and diced tomato.

For extra freshness, I include mixed greens along with a handful of chopped herbs like parsley or cilantro. This wrap is great for meal prep and is packed with healthy protein and fiber while still being easy enough for a meatless meal.

I love how it is a smart and tasty option for a balanced vegetarian lunch.

Why I Like this Recipe

I love this recipe because it’s packed with flavor and healthy ingredients that make me feel good after eating it. I really dig how the spiced chickpeas add a warm, savory twist that pairs perfectly with the crisp veggies. I also like that it’s super customizable for whatever I have on hand, plus it’s a breeze to throw together when I need a quick lunch. Lastly, I appreciate how the garlic zucchini gives it an extra kick that makes every bite interesting.

Yo, these hummus wraps are honestly the best. They’re packed with all sorts of fresh veggies and spiced chickpeas that really hit the spot. The garlic zucchini is a game changer and adds that zesty flavor i can’t get enough of. Plus, since its so easy to make, i can whip them up fast for lunch or prep a bunch for the week. Trust me, if you try these wraps, you’ll be hooked on this meatless, tasty meal in no time.

Ingredients

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Chickpeas: Rich in protein and fiber, they help keep you full and energized.
Hummus: Creamy, tangy spread loaded with nutrients for a flavorful boost.
Whole wheat tortillas: Provide quick, sustaining carbs for energy and a satisfying bite.
Zucchini: Adds fresh, crunchy texture with a subtle garlic flavor.
Avocado: Offers healthy fats for creaminess and extra richness in taste.
Mixed greens: Crisp and light, bringing extra vitamins and antioxidants.
Garlic sauce: Zesty mix with lemon that awakens your tastebuds nicely.
Bell pepper: Sweet, crunchy, and loaded with vitamins to brighten any wrap.
Tomato: Freshly diced for juiciness and tang to enhance the wrap.
Fresh herbs: Add bright, aromatic notes enhancing every wrap.

Ingredient Quantities

1 can (15 oz) chickpeas, drained and rinsed

1 cup hummus (store-bought or homemade)

4-6 whole wheat tortillas or wraps

1 small zucchini, sliced and tossed in garlic sauce

1 bell pepper, sliced into thin strips

1 cucumber, sliced thin

1 tomato, diced or sliced

1 avocado, sliced (optional)

2 cups mixed greens or spinach

1/4 cup chopped fresh herbs (parsley, cilantro, or mint)

For the chickpea spice mix: 1 tsp cumin, 1 tsp smoked paprika, and salt to taste

2 tbsp olive oil (for sauteing the chickpeas if desired)

For the garlic sauce: 2 tsp olive oil, 2 minced garlic cloves, 2 tsp lemon juice, salt and pepper to taste

How to Make this

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1. In a small pan, heat 2 tbsp olive oil over medium heat, then add the drained chickpeas. Sprinkle in 1 tsp cumin, 1 tsp smoked paprika, and a pinch of salt. Stir occasionally for 5-7 minutes until they’re lightly toasted.

2. While the chickpeas are cooking, get your garlic sauce ready. In a bowl, mix together 2 tsp olive oil, 2 minced garlic cloves, 2 tsp lemon juice, salt and pepper to taste.

3. Toss the sliced zucchini in the garlic sauce until well coated and let it sit for about 10 mins.

4. Warm your whole wheat tortillas in a skillet or microwave until they’re soft enough to roll.

5. Lay each tortilla flat and spread about 1/4 cup hummus over it, leaving a small border on the edges.

6. Add the chickpeas on top of the hummus, then layer in the garlic-zucchini, bell pepper strips, thinly sliced cucumber, and tomato (diced or sliced as you like).

7. If you’re using avocado, place a few slices on top of the other veggies.

8. Sprinkle 2 cups of mixed greens or spinach evenly over everything.

9. Top with 1/4 cup chopped fresh herbs like parsley, cilantro, or mint for extra flavor.

10. Fold in the sides of the tortilla and then roll it up tightly. Enjoy your healthy veggie hummus wrap immediately or pack it for meal prep!

Equipment Needed

1. Small pan for heating olive oil and sautéing chickpeas
2. Bowl for mixing together the garlic sauce
3. Skillet or microwave to warm the tortillas
4. Knife for slicing zucchini, bell pepper, cucumber, tomato, and avocado
5. Cutting board for prepping the vegetables
6. Measuring spoons and cups for spices, olive oil, lemon juice, and hummus
7. Spatula for stirring the chickpeas in the pan

FAQ

How long does it take to prep this recipe?

It usually takes around 20 minutes to get everything ready, so you can whip it up pretty fast.

Can I make this recipe gluten free?

Yep, all you gotta do is use gluten free tortillas instead of whole wheat ones.

Do I really need to use olive oil for the chickpeas and garlic sauce?

Not really, but it helps with the flavor so i’d recommend using it if you can.

Can i replace any of the vegetables if i dont have them on hand?

Sure, feel free to swap in your fav veggies – the wraps are pretty flexible so add what you like.

How should i store the leftovers?

Just pack them in an airtight container and keep them in the fridge, they should be good for a day or two.

Easy Vegetarian Hummus Wraps (Healthy Lunch Recipe!) Substitutions and Variations

If you’re out of chickpeas you can use white beans or cannellini beans for a similar texture and taste.
Not a fan of hummus? Try substituting it with baba ganoush for a smokey twist.
If whole wheat tortillas are scarce, you can use spinach wraps or even large lettuce leaves as a light alternative.
Don’t like zucchini? Thin slices of eggplant, lightly grilled, works just as good.
For the garlic sauce, if you don’t have olive oil on hand, a mix of plain yogurt, minced garlic, and lemon juice gives a nice tangy kick.

Pro Tips

1. If you really want a crunchy texture, try to let the chickpeas toast until they’re a bit extra crisp – just be careful not to burn them, cuz burnt chickpeas ain’t as tasty.

2. Giving your garlic sauce a few extra minutes to sit can really boost its flavor. The garlic gets to mellow out a bit and blend better with the lemon juice and seasonings.

3. Warm your tortillas just until they’re soft; if they get too hot they might tear when you roll the wrap. A quick zap in the microwave works fine, but you can also warm them in a dry skillet for a few seconds.

4. Don’t be afraid to pile on extra fresh herbs or greens if you got ‘em. They add a nice burst of flavor and pop of color that makes the wrap taste even more refreshing.