Hummus veggie wraps
Creamy hummus and lemony smashed chickpeas rolled up with spinach, cucumber, carrots and feta, a no-cook vegetarian lunch that holds all morning.
- 15 min total
- 15 min hands-on
- Anyone can make this
- Serves 4
- About $2.77 a serving
- 430 calories
- Good the next day
- Vegetarian
Dolly says: I’d make this on a weeknight. It’s on the table in 15 minutes.
Ingredients
For 4 servings.
- 1 can chickpeas, drained and rinsed
- ½ lemon, juiced
- 4 whole wheat tortillas
- 1 cup hummus
- 2 cups baby spinach
- 1 cucumber, cut into thin sticks
- 1 cup shredded carrots
- ¼ red onion, thinly sliced
- ½ cup feta cheese, crumbled
From your pantry
- ½ tsp dried oregano
- ¼ tsp black pepper
Each serving has about 430 calories, 19 g protein, 55 g carbs and 16 g fat, and costs about $2.77 at typical US grocery prices. Both are estimates from what the recipe uses.
Missing something?
- No lemons? Limes work.
- No baby spinach? Kale or arugula works.
- No cucumbers? English cucumbers or mini cucumbers work.
- No shredded carrots? Carrots work.
- No red onions? White onions or yellow onions work.
- No feta cheese? Goat cheese works.
Steps
Tap an underlined word for a quick explanation.
Mash the chickpeas in a bowl with a fork, leaving some chunky, and in the lemon juice, oregano and pepper.
Stir. Stirring means moving food around with a spoon or spatula so it cooks evenly and doesn’t stick. Unless the recipe says constantly, every so often is plenty, and it gives food time to brown.
How you’ll know: When you drag the spoon across the bottom, nothing is sticking or scorching.
Cut the cucumber into thin sticks and the onion.
Thinly slice. Thinly slicing means cutting slices about an eighth of an inch thick, roughly two coins stacked. Thin slices cook in seconds and soften fast, which quick dishes need.
How you’ll know: A slice bends a little when you hold it by one edge, and slow, steady cuts beat fast ones.
Lay out the tortillas and spread each with hummus, leaving an inch bare around the edge.
Cover the hummus with a layer of spinach, then add the smashed chickpeas, cucumber, carrots, onion and feta down the middle.
Dolly’s tip: Spinach laid right on the hummus works like a wall, keeping the wet fillings off the tortilla.Fold in the sides, then roll it up tightly from the bottom.
Cut each wrap in half on the diagonal.
Dolly’s tip: Wrapped tightly in foil, these hold until lunch without going soggy. Keep them cold with an ice pack.
Plan this in Dollop, and get the grocery list
Dollop puts this dinner on a night that suits your week, lists only what you still need to buy, and walks you through each step while you cook.
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