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Hummus Wraps

Easy, 30-minute Hummus Wraps start with tasty, crisp chickpeas, loads of fresh veggies, and smooth hummus-topped tortillas.
Course Dinner, lunch, Main Course, Vegetarian
Cuisine Healthy, Vegan, Vegetarian
Keyword hummus wrap
Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes
Servings 4 wraps
Calories 539kcal
Author Chelsea Lords
Cost $7.83

Ingredients

Chickpeas

  • 1 can (15 oz.) chickpeas, (garbanzo beans) drained, rinsed, & dried
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons EACH: paprika, dried oregano
  • 1 teaspoon EACH dried basil, garlic powder
  • Fine sea salt & cracked pepper

Wraps

  • 4 tortillas
  • 1 cup prepared hummus, separated
  • 2 small Persian/Salad cucumbers or 1 English cucumber (~1 cup)
  • 1 red, yellow, or orange pepper
  • 1 large carrot (or 3/4 cup matchstick carrots)
  • 1 small Hass avocado
  • 4 large handfuls of mixed greens or baby spinach
  • Optional, but recommended: Sriracha
  • Optional: fresh parsley, fresh lemon juice
US - Metric

Instructions

  • PREP: See Note 1 if using an oven instead of an air fryer. Drain and rinse chickpeas and then dry in a salad spinner or with paper towels. (Wet chickpeas won't air fry/roast as nicely.)
  • CHICKPEAS: Add chickpeas to a large bowl. Drizzle on oil, seasonings, salt, and pepper to taste (I add 1/2 teaspoon salt and 1/4 teaspoon pepper). Stir everything until well coated. Put the chickpeas in the air fryer basket in one even layer and cook for 11-14 minutes. (We like them best at 12 minutes.) Cook until crisp, but not hard. Shake the air basket at the halfway point to ensure even frying.
  • VEGGIE PREP: Cut off ends from cucumbers. Cut in half lengthwise and then cut into 1/4th inch thick strips. Thinly slice a bell pepper. Cut a carrot into matchsticks or use pre-cut carrot shreds. Thinly slice avocado.
  • ASSEMBLY: Lay out the tortillas. Spread 1/4 cup (60g) hummus on each tortilla -- smooth all over the tortilla. Top with 1/4th of the air fried chickpeas (about 1/3 cup per tortilla), arranged down the center of the tortilla; press gently down the chickpeas into the hummus to ensure they stick. Top with veggies divided evenly among each wrap: cucumber sticks, bell pepper slices, carrot slices, avocado slices, and finally a large handful of mixed greens, and if desired, a few sprigs of fresh parsley. Drizzle everything with lemon juice or Sriracha (or both; we love lots of Sriracha!) and another pinch of salt and pepper. Roll up tightly and enjoy immediately!

Notes

Note 1: Oven method: To roast chickpeas in the oven instead of the air fryer, preheat the oven to 400 degrees F (200 C). Generously grease a sheet pan with cooking spray. Spread the chickpeas out in an even layer (not overlapping) on the tray. Roast for 18-22 minutes, shaking the tray at the halfway mark (we like them best at 20 minutes). Roast until they're crisp, but not hard. Remove and set aside. 
Dressing: Substitute bottled Italian dressing in place of the Sriracha and/or lemon juice, if desired.

Nutrition

Serving: 1serving | Calories: 539kcal | Carbohydrates: 65g | Protein: 19g | Fat: 25g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 14g | Sodium: 480mg | Potassium: 1094mg | Fiber: 19g | Sugar: 10g | Vitamin A: 6943IU | Vitamin C: 55mg | Calcium: 194mg | Iron: 8mg