Ditch the Boring Lunch: The Ultimate Addictive Hummus Wrap

If you are stuck in a lunchtime rut and searching for easy vegetarian lunch ideas, this Mediterranean veggie wrap is crispy, creamy, and flavored with a secret ingredient that will make you completely forget about sad desk salads. It’s so easy to make ahead of time that it is one of my absolute favorite healthy lunches, and once you try it, it will be yours too.

The secret to this recipe lies in the perfect combination of textures and a special ingredient that takes it to the next level. We start with a base of my grandmother’s authentic, ultra-smooth Lebanese hummus, which blows any store-bought tub completely out of the water. From there, we layer crisp cucumbers, juicy tomatoes, sharp red onion, and fresh lettuce.

But what truly transforms this from a standard tortilla veggie wrap into something crave-worthy is a generous sprinkle of Za'atar. This traditional Middle Eastern spice blend adds a savory, tangy depth that pairs beautifully with the creamy hummus. I like to use authentic lavash bread for this wrap recipe, but it works great with a delicious sliced bread or even with a typical wrap. Any way you make it, every single bite delivers a burst of Mediterranean flavors and nourishes you for the rest of the day.

Perfect for quick meal prep or a nutritious on-the-go meal, this healthy lunch wrap proves that nutritious food never has to taste bland. It is a fresh, satisfying, and completely customizable vegetarian wrap recipe that you can whip up in less than ten minutes. Ready to upgrade your midday meal? Grab your favorite wraps, slice up your fresh ingredients, and let’s build the ultimate Mediterranean wrap recipe together!

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Authentic Mediterranean Veggie Wrap with Hummus & Za'atar

Yield: 4-6

Prep time: 15 MinTotal time: 15 Min

Ingredients

• 1 can of garbanzo beans/chickpeas
• 1 clove of fresh garlic
• 2 tablespoons of tahini
• 1 fresh lemon
• 1/8 cup of za'atar seasoning
• 2 tablespoons of olive oil
• 1 cucumber chopped into bite size pieces
• 1 red pepper chopped into bite size pieces
• Romaine or Iceberg lettuce chopped
• 1 medium sized tomato or 3/4 cup of cherry tomatoes chopped into bite size pieces
• 1/4 red onion
• Lavash bread–you can also use sliced bread or a wrap
• sugar
• salt

Instructions

1. Drain and rinse one can of garbanzo beans/chickpeas–reserve about 1/4 cup of the water
2. Chop one clove of garlic into disks
3. Add the garlic to a small bowl and add 1/2 teaspoon of salt to the bowl. Mash the garlic and salt together until it is completely combined (the result will be a garlic-salt paste like substance)
4. Add the juice of 1 lemon and 2 tablespoons of tahini to a small mixing bowl and mix them until they are well combined.
5. Add the garlic salt paste to the mixing bowl with the lemon tahini mixture
6. Add the chickpeas and the garlic, salt, lemon, tahini mixture to a food processor.
7. Pulse the mixture a few times then process it until it is primarily smooth. NOTE this version of hummus is for a wrap so you want it thicker than I would traditionally make it. You can add some of the extra bean liquid to think it out if needed.
8. Mix 1/8 cup of za'atar seasoning with 2 tablespoons of olive oil and 1/4 teaspoon of sugar in a small bowl
9. Lay a wrap or lavash bread on the counter–I like to put parchment paper under it.
10. Add a base of chopped lettuce
11. Add a few dollops of hummus and spread that out over the lettuce
12. Drizzle the za'atar olive oil mixture over the hummus and spread it out on the hummus
13. I add in, red peppers, cucumbers, a small amount of red onion and chopped tomatoes but you can customize and use any veggies you want. This comboation provides a good balance of crunch and sweetness.
14. Roll your wrap! If you need instructions on how to wrap watch my YouTube video!
15. I store the extra veggies and hummus in the refrigerator so I can make these up in minutes for lunch. It is a great vegan meal prep.

Notes

If you don't have a food processor you can use a blender but you may need to scrape the sides a bit more and you may need to add a bit of the bean liquid to help it blend. If you have a high speed blender it will work as well as a food processor

Recommended Products

Lebanese Tahini

Lebanese Zaatar Seasoning