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Vegetarian Hummus Wraps with Spiced Chickpeas and Zucchini Garlic Sauce Recipe

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4.3 from 61 reviews

These Vegetarian Hummus Wraps are a delicious and healthy meal featuring spiced chickpeas, fresh vegetables, herbs, and a flavorful zucchini in garlic sauce. Perfect for meal prep, these wraps combine creamy hummus with crunchy veggies wrapped in gluten-free tortillas for a satisfying vegetarian lunch or snack.

  • Total Time: 30 minutes
  • Yield: 3 wraps

Ingredients

Hummus

  • 1 cup hummus (store-bought or homemade)
  • 1 cup chickpeas, rinsed and drained (for homemade hummus)
  • 1 tbsp tahini (if making hummus)
  • 1 minced garlic clove (for hummus)
  • 1 tbsp lemon juice (for hummus)
  • Salt to taste
  • 1-2 tbsp water (for blending hummus)

Spiced Chickpeas

  • 1 cup chickpeas, canned or cooked
  • 1 tsp paprika
  • 1/2 tsp chili powder
  • 1 garlic clove, minced
  • 1/2 tsp cumin
  • 1 tbsp olive oil (for cooking)

Vegetables and Herbs

  • 1/2 cup cherry tomatoes
  • 1 cup sweet pepper, chopped
  • 1 cup scallions, chopped
  • 1 cup fresh basil leaves
  • 1 cucumber, chopped

Additional

  • 3 gluten free tortillas
  • Zucchini in garlic sauce (prepared separately as per recipe)

Instructions

  1. Toast Spiced Chickpeas: Rinse and drain the chickpeas. Heat a nonstick pan with a little olive oil and add the chickpeas along with cumin, minced garlic, chili powder, and paprika. Stir continuously for about 5 minutes until the chickpeas are well coated with spices and lightly toasted.
  2. Prepare Zucchini Garlic Sauce: While chickpeas are cooking, prepare the zucchini in garlic sauce according to its recipe. Once cooked, mix it with yogurt, garlic, and salt to enhance flavor.
  3. Make or Use Hummus: If making hummus, blend 1 cup rinsed chickpeas, tahini, 1 minced garlic clove, lemon juice, salt, and 1-2 tbsp water until smooth. Adjust thickness by adding water or more chickpeas as needed. Alternatively, use store-bought hummus.
  4. Prepare Vegetables and Herbs: Wash and chop cucumbers, cherry tomatoes, peppers, scallions, and pick whole basil leaves to have ready for assembly.
  5. Heat Tortillas: Warm each gluten-free tortilla for a few seconds on each side to make them pliable and ready for wrapping.
  6. Assemble Wraps: Spread 1-2 tbsp of hummus evenly over each tortilla. Add a layer of the spiced chickpeas, then top with chopped cucumbers, tomatoes, peppers, scallions, and fresh basil leaves. Finish by adding the zucchini in garlic sauce on top.
  7. Serve: Wrap the tortilla like a burrito or hold it like a taco. Serve immediately and enjoy the fresh, vibrant flavors.

Notes

  • Use gluten-free tortillas for a gluten-free meal.
  • Adjust spice levels by modifying paprika and chili powder amounts.
  • Zucchini in garlic sauce can be made ahead for quick assembly.
  • Store wraps wrapped tightly in foil or plastic wrap to keep fresh for meal prep.
  • For vegan option, use plant-based yogurt in the zucchini garlic sauce.
  • Author: Amelia
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Lunch
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Gluten Free, Vegetarian

Find it online: https://recipesvibe.com/vegetarian-hummus-wraps-with-spiced-chickpeas-and-zucchini-garlic-sauce-recipe/