Hummus Wrap

Ingredients

• to tastehummus
• to tastecucumber, peeled, seeded and sliced
• to tasteavocado, sliced
• 1gluten-free tortilla
• to tastesalt and pepper
• to tasteolives
• to tastepepperoncini
• to tastefeta cheese
• to tastespinach
• to tasteolive oil

Instructions

1. 1

   Soften the tortilla

   If needed, microwave the gluten-free tortilla for 15 seconds on each side to make it pliable.

2. 2

   Fill and wrap

   Spread hummus over the tortilla. Add the cucumber and avocado, then season with salt and pepper. Top with olives, pepperoncini, feta, a handful of spinach and a drizzle of olive oil. Wrap, slice and serve.

What is a hummus wrap?

A hummus wrap is a filled flatbread built around hummus, a chickpea dip with roots in the Levant. This version pairs it with fresh vegetables, feta and briny toppings in a convenient, American-style lunch format.

Creamy hummus and avocado balance the crisp cucumber and sharp, salty additions. Using a gluten-free tortilla makes the wrap suitable for a gluten-free meal when the other ingredients are also labelled gluten-free.

Nutrition and macros by portion

The nutrition label shows one serving as written: 385 calories, 8g protein, 30g carbs, 27g fat.

The tortilla and hummus supply most of the carbohydrates, while avocado, hummus and olive oil contribute much of the fat; feta adds some protein alongside the hummus. Pair the wrap with extra vegetables or a side salad for a more substantial plate.

Choosing the fillings

Hummus: Use enough to coat the tortilla in a thin, even layer; it helps hold the filling together and brings a creamy base.

Vegetables: Peel and seed the cucumber as directed, and slice it and the avocado so they fit neatly inside the tortilla.

Toppings: Olives, pepperoncini and feta contribute salty, tangy flavours, while spinach adds a fresh leafy layer.

Making the tortilla pliable

Warm the tortilla only if it feels stiff or likely to crack. The recipe calls for 15 seconds in the microwave on each side, which makes it easier to fold.

Layering for a neat wrap

Spread first: Keep the hummus spread across the tortilla before adding the other ingredients. This creates a base for the filling.

Fill lightly: Arrange the toppings in a compact layer rather than piling them high, so the tortilla can close around them.

Wrapping and serving

Once filled, fold the sides in and roll the tortilla around the filling, then slice it to serve. The method is quick, so prepare the ingredients before assembling if you want to keep the process tidy.

What to serve alongside

The wrap can be eaten on its own as a simple lunch. For a fuller plate, serve it with a side salad or extra sliced vegetables.

Recipe notes & tips

• Warm the tortilla if it is stiff, so it folds without cracking.
• Slice the cucumber and avocado into pieces that are easy to fit inside the wrap.
• Use a thin layer of hummus to help the filling stay in place.
• Keep the fillings in a compact line for easier rolling.
• Add the olive oil as a drizzle rather than pouring it in one spot.

Variations

• Add roasted pepper: Slice it into strips for a sweet, savoury addition.
• Use a different leafy green: Swap the spinach for a tender salad leaf.
• Change the hummus: Choose a flavoured hummus for a different base.
• Add fresh herbs: Scatter chopped parsley over the filling before wrapping.
• Make it dairy-free: Leave out the feta and check that the hummus and tortilla suit your needs.

Common mistakes to avoid

• Skipping the warm-up: A stiff tortilla may split; microwave it for 15 seconds on each side if needed.
• Overfilling: Too many toppings make rolling difficult; keep the filling in a compact layer.
• Large cucumber pieces: They can make the wrap awkward to fold; slice the cucumber neatly.
• Uneven hummus: Bare patches give the filling less support; spread it across the tortilla.
• Too much oil: Excess oil can make the wrap messy; use a light drizzle.

How to store

For the best texture, assemble and eat the wrap straight away. If preparing ahead, keep the fillings and tortilla separate in covered containers in the fridge, then assemble shortly before serving.

Frequently asked questions