Hummus Veggie Wrap

About This Recipe

This no-cook wrap is a lunch-box hero — a large soft tortilla generously spread with creamy hummus and filled with crisp cucumber, shredded carrots, peppery rocket, ripe avocado, and a sprinkle of tangy sumac. It is fresh, filling, and takes all of five minutes to assemble.

Ingredients

Serves 1

• 1 largewhole wheat tortilla wrap
• 60 ghummus
• 0.5 mediumcucumber, julienned
• 1 smallcarrot, shredded
• 1 handfulrocket (arugula)
• 0.5 mediumavocado, sliced
• 0.5 tspsumac
• 1 tsplemon juice

Instructions

1. 1

   Spread the hummus

   Lay the tortilla flat and spread hummus evenly over the entire surface, leaving a 2 cm border at the edges.

2. 2

   Layer the vegetables

   Arrange cucumber, shredded carrot, rocket, and avocado slices in a line across the centre of the wrap.

3. 3

   Season

   Squeeze lemon juice over the filling and sprinkle with sumac.

4. 4

   Roll and cut

   Fold in the sides of the wrap, then roll tightly from the bottom. Cut in half on the diagonal and serve.

Variations

• •

  Add crumbled feta and sun-dried tomatoes for a Mediterranean twist.

• •

  Swap hummus for baba ganoush for a smokier flavour.

• •

  Vegetarian: swap the protein for roasted king oyster mushrooms, smoked tofu or cooked chickpeas — adjust seasoning slightly upward to compensate.

• •

  Spicier: add a finely chopped fresh chile or a teaspoon of crushed Aleppo/Urfa pepper to the aromatics for warm, layered heat instead of a single sharp hit.

Storage

Wrap tightly in cling film and refrigerate up to 4 hours. Not ideal for longer storage.

Frequently Asked Questions