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This cucumber hummus wrap is one of my go to lunches when I want something crisp fresh and satisfying without much prep. It packs a refreshing crunch from shredded cabbage a creamy tangy dressing and soft hummus all folded into a whole wheat tortilla. The best part is it comes together in just minutes and keeps me full and energized through the afternoon.
I first made this on a hot summer day and now I keep the ingredients stocked all season because it is the only lunch I crave when it is too warm to cook
Ingredients
- Whole wheat tortilla: provides fiber and a hearty wrap base choose soft flexible tortillas for easy rolling
- Hummus: adds creamy texture and protein choose plain or flavored depending on your taste
- Cucumber: brings crunch and hydration use firm ones with minimal seeds
- Low fat yogurt: gives the dressing body while keeping it light check labels for clean ingredients
- Pickle juice: adds bright acidity without saltiness use from your favorite jar of pickles
- Fresh herbs: bring a pop of green and layered flavor dill chives and parsley work great
- Shredded green cabbage: makes it crunchy and substantial use pre shredded to save time
Step-by-Step Instructions
- Spread the Hummus:
- Lay the tortilla flat on a clean surface and spread the hummus evenly across the entire surface this will help hold the wrap together and balance the texture
- Layer the Cucumber:
- Arrange the sliced cucumber in a single layer across the hummus giving every bite a fresh cool crunch
- Make the Dressing:
- In a medium bowl combine the yogurt pickle juice and herbs stir until completely blended this will serve as the tangy coating for the cabbage
- Toss the Cabbage:
- Add the shredded cabbage to the dressing mixture and toss thoroughly to ensure all pieces are coated this will soften the cabbage slightly and infuse it with flavor
- Assemble the Wrap:
- Spread the dressed cabbage over the cucumber layer then carefully roll the tortilla tightly from one end to the other using gentle pressure to keep everything inside
- Slice and Serve:
- Using a sharp knife cut the wrap in half on a diagonal serve immediately or wrap in parchment for a packed lunch
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Storage Tips
Wrap tightly in parchment and store in the fridge for up to one day though best eaten fresh to maintain texture Avoid freezing as the vegetables will lose their crunch
Ingredient Substitutions
You can use coleslaw mix instead of shredding cabbage Greek yogurt can replace low fat yogurt for a thicker dressing Use spinach or kale if you are out of cabbage
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Serving Suggestions
Serve with a bowl of lentil soup for a full meal Pair with sparkling water and fresh berries on the side Great for picnics or packed work lunches
Cultural and Historical Context
Hummus has deep roots in Middle Eastern cuisine where it is often served with fresh vegetables and flatbreads this wrap puts a modern vegetarian spin on that tradition with elements of Mediterranean flavors
Frequently Asked Questions About Recipes
- → Can I use a different tortilla?
Yes, you can use any wrap or flatbread you like, such as spinach, multigrain, or gluten-free tortillas.
- → Is the wrap vegan?
No, the yogurt used contains dairy. To make it vegan, substitute with a plant-based yogurt.
- → What herbs work best?
Dill, parsley, and chives complement the tangy and creamy flavors best. You can mix and match to taste.
- → Can I prep this ahead of time?
It’s best eaten fresh, but you can prep the filling and wrap separately, then assemble just before eating.
- → How can I reduce the sodium?
Use a lower sodium hummus or yogurt and reduce the pickle juice amount to cut down salt content.