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. The hummus does double duty as both filling and binder, spread edge to edge so it holds the vegetables in place when the wrap is rolled tightly — a thin or patchy layer is the most common reason a wrap falls apart rather than holding its shape when sliced. Rolling technique matters more than most people expect: folding in the sides first, then rolling from the bottom up with steady, even pressure, keeps the fillings compact rather than squeezing them out the ends. Sumac's tart, lemony sharpness is what lifts the whole wrap — without it, the combination of hummus and avocado can read as heavy and one-note, but a light dusting cuts through the richness the same way a squeeze of lemon juice would. Wrapped tightly in parchment or foil, it travels well and holds for several hours without going soggy, provided the vegetables are patted dry before assembling.

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