Middle Eastern · Lunch
Spiced Hummus and Vegetable Wrap
Warm pita wrap filled with lemony spiced hummus made from roasted chickpeas, topped with cucumber, tomato, lettuce, pickled onion, tahini-yogurt sauce, and fresh parsley. Cumin and smoked paprika season the chickpeas. A handheld, plant-forward lunch balancing creamy, tangy, and crisp vegetable textures.
$3
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
487Calories
18.4gProtein
21.1gFat
58.8gCarbs
9gSugar
14gFiber
765mgSodium
3mgChol
3.4gSat Fat
771mgPotassium
162mgCalcium
4.8mgIron
0.1mcgVitamin B12
15mgVitamin C
vegetarian
low-cholesterol
high-fiber
gluten-free-adaptable
mediterranean
thirty-min-meals
vegan
Instructions
1
Prep
Drain chickpeas and pat dry. Slice red onion, cucumber, and tomato; mince garlic; chop parsley.
2
Toss
Coat drained chickpeas with olive oil, ground cumin, smoked paprika, and salt.
3
Roast
Spread chickpeas on a tray and roast at 400°F (200°C) for 10 minutes until lightly browned and crisp at edges.
4
Macerate
Stir sliced red onion with red wine vinegar and let sit 10 minutes until pale pink and tangy.
5
Blitz
Reserve a third of roasted chickpeas, then blend remainder with tahini, lemon juice, garlic, and salt until mostly smooth.
6
Whisk
Whisk yogurt with salt in a bowl until smooth to make the sauce.
7
Build
Lay pita flat, spread hummus across center, layer lettuce, cucumber, tomato, reserved chickpeas, and pickled onion on top.
8
Finish
Drizzle yogurt sauce over vegetables and scatter parsley across the filling.
9
Wrap
Fold pita bottom over filling, roll sides in tightly to close, pressing gently so the wrap holds shape.
10
Plate
Slice the wrap diagonally in half and place on a plate to serve while warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 330g330g cooked chickpeas
- 2 tbsp2 tbsp olive oil
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp smoked paprika
- 2 tbsp2 tbsp tahini
- 2 tbsp2 tbsp lemon juice
- 22 small garlic clove
- 22 pita bread (about 68g)
- 4 tbsp4 tbsp plain yogurt
- 11 cucumber
- 44 tomato slices
- a small handful lettuce
- 2 tbsp2 tbsp red onion
- 2 tsp2 tsp red wine vinegar
- 2 tbsp2 tbsp parsley
