Healthy Hummus Veggie Wrap Is a Simple Weekend Meal


It would stand to reason that I’d cook most of my meals over the weekend since I’d have more time to spare, but that’s never been the case. Over the weekend I opt for simplicity and generally cook a standard rotation of meals. These veggie hummus wraps are one of those meals that are always on that list. They are easy to prepare and light, which is exactly what I’m looking for in a weekend meal. I made this recipe after being inspired by a vegetarian restaurant here in Tulsa – Cafe Samana. Their hummus veggie wrap was the first thing I ever enjoyed there, and it has since been a favorite.

This recipe couldn’t be simpler and lends itself to as much modification as you’d like. I normally use feta cheese, but the grocery store was out of feta, so I chose to substitute it with crumbled goat cheese, giving it a more rich and creamy flavor. It was equally delicious. The quantities noted on this recipe are rough, and honestly I never measure for this because it’s an easy recipe to eyeball. I prefer to prepare a surplus of the ingredients so I can enjoy the wraps for lunch throughout the week. Also, the hummus recipe will make more than is needed for the wraps alone, but I don’t think anyone has ever uttered the words “too much hummus”.

  • 1 can of garbanzo beans (liquid reserved)
  • ¼ cup parsley (chopped)
  • 4 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 2 tablespoons tahini
  • 1 clove of garlic
  • 1 teaspoon salt
  • ½ teaspoon cumin
  • black pepper (to taste)
  • ⅛ sesame seed oil (optional)
  • 1 teaspoon crushed red pepper (optional for a spicy version)
  • ½ teaspoon paprika (optional for a spicy version)
  1. Add all ingredients in a blender and blend until smooth.
  2. Use the reserved liquid from the can of garbanzo beans to achieve the desired consistency by adding in small quantities and continuing to blend.
Hummus Veggie Wraps
  • tortillas
  • hummus (see recipe)
  • spinach (enough to cover tortilla)
  • cucumber (julienned)
  • cherry tomatoes (diced)
  • red onion (diced)
  • carrots shredded (shredded)
  • goat cheese crumbles (or feta cheese)
  1. Heat the tortillas in the microwave for 20 seconds to make them easier to roll.
  2. Spread a layer of hummus over the surface of the tortilla and cover with spinach leaves.
  3. Layer the cucumber, cherry tomatoes, red onion, carrots, and goat cheese crumbles, making sure not add too much.
  4. Roll the tortilla, secure with toothpicks, and cut in half.

2 thoughts on “Healthy Hummus Veggie Wrap Is a Simple Weekend Meal

  1. You cease to amaze with all of your delicious wonder!!! Thank you for the recipe to your mouthwatering, addictive, splendid hummus!

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