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Vegetarian Hummus Wraps Recipe

Vegetarian Hummus Wraps Recipe
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★★★★★

5 from 26 reviews

Delicious and wholesome Vegetarian Hummus Wraps packed with spiced chickpeas, fresh vegetables, and a flavorful zucchini garlic sauce, all wrapped in gluten-free tortillas. Perfect for a healthy, quick lunch or light dinner that’s both satisfying and nutritious.

Ingredients

Scale

Chickpeas & Spices

  • 1 cup chickpeas, canned or cooked, rinsed and drained
  • 1 tsp paprika
  • 1/2 tsp chili powder
  • 1 garlic clove, minced
  • 1/2 tsp cumin
  • 1 tbsp olive oil (for cooking chickpeas)

Vegetables

  • ½ cup cherry tomatoes, halved
  • 1 cup sweet pepper, chopped
  • 1 cup scallions, chopped
  • 1 cup basil, whole leaves
  • 1 cucumber, chopped
  • Zucchini in garlic sauce (prepared as below)

Hummus

  • 1 cup hummus (store-bought or homemade as described)
  • For homemade hummus: 1 cup rinsed and drained chickpeas, 1 tbsp tahini, 1 minced garlic clove, 1 tbsp lemon juice, salt to taste, 1-2 tbsp water

Wraps

  • 3 gluten free tortillas

Zucchini Garlic Sauce

  • 1 zucchini, chopped and cooked in garlic sauce (prepared separately with garlic, yogurt, and salt)
  • 1 garlic clove, minced
  • 2 tbsp yogurt
  • Salt, to taste

Instructions

  1. Toast the Chickpeas: Rinse and drain the chickpeas. Heat a nonstick pan over medium heat with a little olive oil. Add chickpeas, cumin, minced garlic, chili powder, and paprika. Stir continuously for about 5 minutes until chickpeas are evenly coated with spices and lightly toasted.
  2. Prepare the Zucchini Garlic Sauce: Cook chopped zucchini with garlic until tender. Mix the zucchini with yogurt, minced garlic, and salt to taste to create a creamy garlic sauce. Set aside.
  3. Make or Use Hummus: For homemade hummus, blend 1 cup rinsed chickpeas with tahini, garlic, lemon juice, salt, and 1-2 tbsp water until smooth, adjusting water as needed for desired consistency. Alternatively, use store-bought hummus.
  4. Prepare the Vegetables: Wash and chop cucumbers, cherry tomatoes, sweet peppers, scallions, and gather whole basil leaves, setting them aside for filling the wraps.
  5. Warm the Tortillas: Heat each gluten-free tortilla for a few seconds on each side to make them more pliable for wrapping.
  6. Assemble the Wraps: Spread 1 to 2 tablespoons of hummus evenly over each tortilla. Add a layer of spiced chickpeas, then top with chopped cucumbers, tomatoes, sweet peppers, scallions, and basil leaves. Spoon the zucchini garlic sauce over the top.
  7. Serve: Roll the wrap like a burrito or fold it like a taco. Enjoy immediately while fresh and flavorful.

Notes

  • You can make the hummus ahead of time or use store-bought for convenience.
  • Adjust the amount of chili powder to your preferred level of spiciness.
  • The zucchini garlic sauce adds a creamy, tangy element but can be omitted if preferred.
  • Gluten-free tortillas make this recipe suitable for those avoiding gluten.
  • For a vegan version, use dairy-free yogurt in the zucchini garlic sauce or omit it entirely.

Nutrition

Keywords: Vegetarian wraps, hummus wraps, gluten free wraps, chickpea wraps, zucchini garlic sauce, healthy vegetarian meal

Find it online: https://frommamamaya.com/vegetarian-hummus-wraps-recipe/