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Vegan Mediterranean Hummus Wrap Recipe

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4.4 from 13 reviews

This Vegan Mediterranean Hummus Wrap is a vibrant and healthy meal packed with fresh vegetables, tangy sun-dried tomatoes, and creamy hummus, all wrapped in a flavorful sun-dried tomato tortilla. Perfect for a quick lunch or light dinner, this wrap combines Mediterranean flavors with plant-based ingredients for a nutritious and satisfying option.

Ingredients

Wrap and Spread

  • 4 large flour tortillas (sun-dried tomato flavor recommended)
  • Extra hummus for spreading on each wrap (approx. 1/4 cup per wrap)
  • Vegan Feta (to taste, optional)

Vegetable Filling

  • 1/4 cup sliced sun-dried tomatoes (dehydrated, not from a jar)
  • 2 cups roughly chopped mixed salad greens
  • 1 cup chopped romaine lettuce
  • 1/4 cup diced tomatoes
  • 1/4 cup diced cucumbers (peeled and seeded)
  • 1/4 cup chopped kalamata olives
  • 1/4 cup shredded carrot
  • 1/4 cup roasted red peppers
  • 1/4 cup chopped pickles
  • 1/4 cup sliced red onion
  • 1 (15-oz) can chickpeas (strained, drained, and patted dry)

Dressing

  • 1/4 cup hummus
  • 1 Tbsp balsamic vinegar
  • 1 Tbsp reserved liquid from sun-dried tomatoes (after rehydrating)
  • 1 Tbsp chopped fresh parsley

Instructions

  1. PREP: Measure and rehydrate the sun-dried tomatoes in warm or hot water for at least 3-5 minutes. After rehydration, strain the tomatoes and reserve the soaking water to use in the dressing. Chop the lettuce and all the vegetables as listed. Rinse, drain, and pat dry the canned chickpeas thoroughly.
  2. MAKE FILLING: In a large mixing bowl, combine the chopped sun-dried tomatoes, mixed salad greens, romaine lettuce, diced tomatoes, cucumbers, kalamata olives, shredded carrot, roasted red peppers, pickles, sliced red onion, and chickpeas. In a small bowl, mix together the hummus, balsamic vinegar, reserved sun-dried tomato liquid, and chopped parsley to create the dressing. Pour the dressing over the vegetable mixture and toss well until everything is evenly coated.
  3. ASSEMBLE THE WRAP: Lay a tortilla flat on a clean surface. Spread a generous layer of hummus over the bottom two-thirds of the tortilla. Spoon about one-quarter of the prepared filling onto the bottom third of the wrap, leaving about a ½-inch border at the edge. Optionally, sprinkle with vegan feta cheese.
  4. WRAP IT UP: To wrap, fold the left and right sides of the tortilla over the filling towards the center. Holding those sides in place, bring the bottom edge of the tortilla up over the filling and tuck it slightly underneath. Then roll the wrap tightly from the bottom to the top, ensuring the filling is secure inside.
  5. SERVE/STORE: Cut the wrap in half if desired and serve immediately, paired well with a glass of Spanish rosé, your favorite chips, potato wedges, or a side salad. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Notes

  • Use sun-dried tomato tortillas to enhance the Mediterranean flavor profile.
  • Rehydrating sun-dried tomatoes is essential for the best texture and helps create a flavorful dressing.
  • Drain chickpeas well to prevent excess moisture in the wrap.
  • Customize the filling with or without vegan feta according to preference.
  • Wraps are best enjoyed fresh but can be refrigerated for up to 3 days wrapped tightly in foil or plastic wrap.

Find it online: https://marthatasty.com/vegan-mediterranean-hummus-wrap-recipe/