Ah, the humble wrap—so unassuming yet brimming with possibilities. Imagine biting into a soft tortilla, the roasted red pepper hummus bursting with flavor, mingling with crisp veggies.
It’s like a culinary hug. Honestly, it reminds me of the time I stumbled upon a quaint little café in Portland (back when travel was a thing), where I first tasted this delightful combo, and it was love at first bite.
If you’ve ever had one of those days where you just need a quick yet satisfying lunch, this wrap might just be your new best friend.
Steps
- Begin by draining a 15 oz. can of chickpeas and place them in a food processor. Add 1/4 cup of lemon juice, 1/4 cup of tahini, 2 tablespoons of olive oil, 1/4 teaspoon of cumin, 1/4 teaspoon of garlic powder, and 1/2 teaspoon of salt.
- Blend the ingredients in the food processor, gradually adding up to 1/4 cup of water until the hummus reaches a smooth and fluffy consistency. Taste the hummus and adjust the seasoning as necessary.
- Take half of a 12 oz. jar of roasted red peppers, slice them into thin strips, and set aside. Also, thinly slice a cucumber for the wrap.
- Portion the feta cheese into 1/2 oz. cubes. To do this, cut an 8 oz. block of feta into four equal parts, then divide each part into four smaller cubes, which you will crumble into each wrap.
- Organize the prepared ingredients into separate containers for easy storage in the refrigerator: hummus, sliced cucumbers, feta cubes, and sliced red peppers.
- Use each pita like a flatbread by spreading about 1/4 cup of hummus along the center or in its pocket. Add a few strips of red pepper and crumble one cube of feta on top.
- Add some cucumber slices, breaking them in half if necessary to prevent tearing the pita. Finish by adding a handful of baby spinach or greens.
- Fold the pita around the ingredients and enjoy your wrap. Store the prepared ingredients in the refrigerator to make additional wraps throughout the week.
Ingredients
- 1 can (15 oz.) chickpeas, drained
- 1/4 cup lemon juice
- 1/4 cup tahini
- 2 tablespoons olive oil
- 1/4 teaspoon ground cumin
- 1/4 teaspoon garlic powder
- 1/2 teaspoon salt
- Up to 1/4 cup water (for desired consistency)
- 1/2 jar (6 oz.) roasted red peppers, thinly sliced
- 1 cucumber, thinly sliced
- 3 oz. feta cheese, cut into 1/2 oz. cubes
- 6 pita breads
- 6 cups baby spinach or mixed baby greens
Nutritional Values
Calories: 2972.22kcal | Carbohydrates: 421.62g | Protein: 105g | Fat: 97.92g | Sodium: 6689.22mg | Fiber: 49.5g
FAQ
- Can I use something other than pita bread for the wrap?
- Yes, you can substitute pita bread with a tortilla if you prefer something lighter. Alternatively, you could use hearty artisan bread for a sandwich or create cracker stacks with the hummus and toppings.
- Is it possible to prepare the hummus wrap in advance?
- Certainly! You can make the hummus wrap the night before or up to two days in advance. To prevent the pita from becoming soggy, layer the spinach before adding the cucumber and red pepper.
- How do I make the hummus from scratch?
- To make hummus, drain a 15oz. can of chickpeas and blend it in a food processor with 1/4 cup lemon juice, 1/4 cup tahini, 2 tablespoons olive oil, 1/4 teaspoon cumin, 1/4 teaspoon garlic powder, and 1/2 teaspoon salt. Gradually add 1/4 cup water and blend until smooth and fluffy.
- How should I store the ingredients for the hummus wrap?
- Store each ingredient separately in the refrigerator to maintain freshness: keep hummus, sliced cucumbers, crumbled feta, and sliced roasted red peppers in individual containers. The ingredients should last 4-5 days.
- Can I freeze any leftover ingredients?
- Yes, leftover roasted red peppers and baby greens can be frozen. This allows you to use them in future recipes or add them to smoothie packs.
Tips
- If you prefer a lighter wrap, consider using a tortilla instead of pita bread, or try making a sandwich with artisan bread for a different texture.
- To prepare the wrap in advance, layer the spinach first to prevent the other wet ingredients, like cucumber and red pepper, from making the pita soggy.
- Save money by measuring the feta cheese carefully; use pre-portioned 1/2 oz. cubes for each wrap to control costs.
- Keep your ingredients in separate containers in the fridge to maintain freshness, and have everything ready for quick assembly throughout the week.
Equipment
- Food Processor – Essential for making smooth and fluffy hummus.
