What ingredients are used in a hummus wrap?

A hummus wrap typically consists of a flatbread or tortilla, such as whole wheat, spinach, or gluten-free wraps. It is filled with a generous layer of hummus, usually paired with roasted or fresh vegetables like cucumbers, bell peppers, and leafy greens. Additional ingredients may include herbs, spices, or a protein source like falafel or grilled tofu.

How many calories does a hummus and vegetable wrap contain?

A typical hummus and vegetable wrap contains around 300-400 calories, depending on the size and ingredients used. The calorie count varies based on the type of wrap, hummus, and vegetables. Adding extra toppings like cheese, avocado, or a side can also affect the total calories.

What toppings or fillings can you include in a hummus wrap?

You can add a variety of toppings to a hummus wrap, such as fresh spinach, arugula, or mixed greens for crunch. Sliced avocado, olives, roasted vegetables, and even protein-rich ingredients like chickpeas, falafel, or grilled chicken can enhance flavor and nutrition. Spices like paprika, cumin, or lemon zest can further elevate the taste.

How many calories are in a serving of roasted vegetables with hummus?

A serving of roasted vegetables with hummus typically contains about 150-250 calories, depending on the portion size and types of vegetables used. Roasted vegetables like bell peppers, zucchini, and eggplant are low in calories but rich in vitamins and fiber. The hummus adds healthy fats and protein, contributing to the calorie count.

Is hummus a nutritious option?

Yes, hummus is a highly nutritious option, packed with plant-based protein, fiber, and healthy fats from its main ingredient—chickpeas. It also provides essential vitamins and minerals, including folate, iron, and magnesium. Its combination of nutrients makes it a great addition to a balanced diet.

Can hummus wraps become soggy?

Yes, hummus wraps can become soggy if the ingredients are not properly layered or if they sit for too long. To prevent sogginess, spread the hummus sparingly and add sturdier ingredients like roasted vegetables and leafy greens. Wrapping them tightly and storing them in an airtight container also helps maintain their freshness.

How to Make a Roasted Vegetable and Hummus Wrap Under 20 Min

Name: How to Make a Roasted Vegetable and Hummus Wrap in Under 20 Minutes
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2
Cuisine: Mediterranean
Ingredients: 1 medium bell pepper, chopped; 1 medium zucchini, chopped; 1 small eggplant, chopped; 1 small onion, chopped; 1 tablespoon olive oil; Salt and pepper, to taste; 2 large tortillas (whole wheat, spinach, or gluten-free); 1/2 cup hummus (classic or flavored); Fresh greens (spinach, arugula); Optional add-ins: avocado, herbs, or spices

Description

A quick and healthy Roasted Vegetable and Hummus Wrap packed with roasted veggies, creamy hummus, and fresh greens, all wrapped in a soft tortilla. Perfect for a light lunch or snack, and ready in just 20 minutes!

Ingredients

Scale

1 medium bell pepper, chopped
1 medium zucchini, chopped
1 small eggplant, chopped
1 small onion, chopped
1 tablespoon olive oil
Salt and pepper, to taste
2 large tortillas (whole wheat, spinach, or gluten-free)
1/2 cup hummus (classic or flavored)
Fresh greens (spinach, arugula)
Optional add-ins: avocado, herbs, or spices

Instructions

Preheat the oven to 400°F (200°C).
Toss the chopped vegetables (bell pepper, zucchini, eggplant, and onion) with olive oil, salt, and pepper, and spread them out on a baking tray. Roast for about 10 minutes, or until the vegetables are tender and slightly caramelized.
Lay the tortilla wrap flat and spread a generous layer of hummus in the center.
Add the roasted vegetables on top of the hummus, and then layer with fresh greens like spinach or arugula.
Optionally, add avocado, herbs, or spices to enhance flavor.
Roll up the wrap tightly and slice it in half. Serve immediately with a side of fruit or a simple salad for a balanced meal.

Notes

Feel free to customize the vegetables based on your preference (e.g., mushrooms, sweet potatoes, etc.).
To save time, you can prep the roasted vegetables ahead of time and store them in the fridge.
The wrap is versatile and can be adapted for vegan, gluten-free, or low-carb diets.

Prep Time: 10 minutes
Cook Time: 10 minutes
Category: snack
Method: vegan friendly
Cuisine: Mediterranean

Nutrition

Calories: 350

Keywords: Roasted vegetable wrap Hummus wrap Healthy wrap Vegan wrap Quick lunch