Easy Vegetarian Hummus Wraps with Spiced Chickpeas & Garlic Zucchini Sauce

Last updated on July 17th, 2025 at 06:22 pm

Vegetarian Hummus Wraps

These vegetarian hummus wraps are crunchy, creamy, and totally crave-worthy 🌱💚. Packed with spiced chickpeas, fresh veggies, and a garlicky zucchini sauce — they’re perfect for meal prep, lunchboxes, or quick dinners!

---

⏱️ Time Breakdown:

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

---

📝 Ingredients List:

• 1 cup hummus (store-bought or homemade)
• 1 cup chickpeas (canned or cooked)
• 1 tsp paprika
• ½ tsp chili powder
• 1 garlic clove, minced
• ½ tsp cumin
• ½ cup cherry tomatoes, halved
• 1 cup sweet pepper, chopped
• 1 cup scallions, chopped
• 1 cup fresh basil leaves
• 1 cucumber, chopped
• 3 gluten-free tortillas
• Zucchini in garlic sauce (see instructions below)

---

👩‍🍳 Step-by-Step Instructions:

1. Toast the Chickpeas:
   Rinse and drain your chickpeas. In a nonstick pan, heat a little olive oil over medium. Add chickpeas, cumin, minced garlic, paprika, and chili powder. Cook for about 5 minutes, stirring often, until the chickpeas are toasted and coated in spices. 🌶️
2. Make the Zucchini Garlic Sauce:
   Prepare your zucchini according to your favorite method (sautéed or grilled works great). Mix with garlic, yogurt, and a pinch of salt to create a creamy, flavorful sauce. This adds a punch of flavor to the wraps! 🧄🥒
3. Optional Homemade Hummus:
   If you’re making your own: blend 1 cup chickpeas, 1 tbsp tahini, 1 garlic clove, 1 tbsp lemon juice, salt, and 1–2 tbsp water until smooth. Adjust water/chickpeas for thickness.
4. Chop the Veggies:
   Dice the cucumber, tomatoes, sweet pepper, scallions, and basil so everything’s ready for assembly.
5. Assemble the Wraps:
   Warm each tortilla briefly in a pan. Spread 1–2 tbsp of hummus on each. Add a spoonful of chickpeas, followed by the chopped veggies and basil. Top with a generous scoop of the zucchini garlic sauce.
6. Wrap & Enjoy:
   Roll like a burrito or fold like a taco. Serve immediately or wrap up for a grab-and-go lunch!

---

💡 Pro Tips:

• Meal Prep Friendly:
  Store ingredients separately and assemble when ready. Wraps hold up well for 1–2 days if kept chilled.
• Tortilla Swap:
  Use spinach wraps, whole wheat, or low-carb tortillas for variation.
• Storage Tip:
  Chickpeas and zucchini sauce can be stored in airtight containers in the fridge for up to 4 days.

---

📊 Nutrition Info:

Serving Size	Calories	Protein	Carbs	Fat	Fiber	Sugar
1 wrap	426	13g	45g	13g	9g	7g

Disclaimer: Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice.