Recipe by Triad to Wellness Consulting – Photo Courtesy of Kristen Massad


Hummus Vegetable Wrap: Plant Power

The link between our dietary habits and disease prevention is more than just the latest trend; a whole-food plant-based diet can be one of the most powerful steps we can take toward improved health. That’s why our Hummus Vegetable Wrap is the perfect healthy, simple, and delicious WFPB meal that combines whole grains, vegetables, and legumes to fuel the body with satiating plant-protein and fiber. The key to a great wrap is texture. Our wrap is layered with firm and crunchy carrots, fresh and juicy cucumber, plus a bit of chew from lettuce leaves–one big satisfying crunch that complements the creamy hummus and the soft tortilla in every nutrient-dense bite. We love pairing our favorite vegetables with plant-proteins, like hummus, because it is an easy way to meet the body’s nutritional needs and hummus contains healthy fats that leave you more full than just the veggies alone. Our recipe wraps all this nutritional goodness in Siete Grain Free Tortillas because they are hearty enough to hold all our plant-based fillings and healthy enough to promote a whole-food lifestyle.

Hummus Vegetable Wrap Recipe

Nutrient Booster: Chickpeas + Grain Free Tortillas

We love using chickpeas in our recipes, especially because they are high in plant-protein and are an excellent replacement for meat in vegan and vegetarian diets. The chickpeas used to make hummus provide a great source of several minerals, including folate, iron, magnesium, phosphorus, potassium, copper, and manganese. This legume also contains significant amounts of fiber, which helps lower overall cholesterol levels in the blood and thus decreases the risk for heart disease. Add chickpeas to stews, soups, and salads or mash them into hummus for an easy spread of delicious health.

Grain-free tortillas not only taste great but are also healthy. We make our wraps using Siete Foods Almond Flour Tortillas because they contain only wholesome ingredients–almond flour, tapioca flour, water, sea salt and xanthan gum–that’s it! They are allergen-friendly and fit deliciously into a whole-food plant-based diet. We love to use these tortillas for tacos, enchiladas, and especially wraps. To find our more information about these tortillas and where you can purchase them, visit the Siete Foods website.


Versatile Veggies

Our Hummus Vegetable Wraps are easy to make, travel well, and are so versatile. They are loaded with nutritionally-dense veggies and plant-protein for a healthy lunch, snack, or dinner option. We love that they are customizable too! Create new wrap combinations by switching up the vegetables or choosing different flavors and varieties of hummus. Or you don’t have to use hummus at all; any creamy spread will do. Try spreading our Zesty Herb Cashew Cheese, Hempy Guacamole, or Avocado Spinach Pesto onto your tortilla, layer, and wrap it up!

Hummus Vegetable Wrap Recipe

Hummus Vegetable Wrap

Recipe by Triad to Wellness Consulting – Photo Courtesy of Kristen Massad
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Entrée, Snack
Servings 2 servings


  • 2 grain-free tortillas, or tortilla of your choice
  • 2/3 cup hummus
  • 1/2 cup seedless, grated cucumber
  • 1/2 cup grated carrots
  • 2 red leaf or romaine lettuce leaves


  • Heat the tortilla in a warm skillet. Place the tortilla down and heat it for about thirty to forty seconds on each side, until it has a darker color and a nutty aroma. 
  • To assemble: Place tortillas on a flat surface. Evenly spread 1/3 cup of hummus onto each tortilla, and sprinkle 1/4 cup grated cucumber and 1/4 cup carrots on top. Add the lettuce leaves, roll up, slice on a diagonal and serve.


If cucumbers seem watery place them in a paper towel and roll up the cucumbers in the paper towel to remove excess water.
Nutrient Analysis: 
Serving size: 1, Calories: 250 calories, Fat: 15 grams, Saturated fat: 2 grams, Carbohydrates: 25 grams, Sugar: 2 grams, Sodium: 440 milligrams, Fiber: 8 grams, Protein: 10 grams, Cholesterol: 0 milligrams
Keyword Dairy-Free, Gluten-Free, Vegan, Vegetarian

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