Hummus Wraps with Grains and Greens

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Hummus Wraps with Grains and Greens

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Hummus wraps with grains and greens are a delightful and nutritious dish that combines the creamy richness of hummus with the wholesome goodness of grains and fresh greens. This versatile meal is suitable for vegetarians and vegans and provides a balanced combination of protein, fiber, and essential nutrients.

Hummus itself has a rich history dating back thousands of years, with its origins traced to the Middle East. The exact origin of the hummus wrap is less clear, but it likely emerged as a modern twist on traditional Mediterranean and Middle Eastern cuisine, where hummus is a staple.


  1. Hummus: The star of the dish, hummus is a creamy spread made from cooked and mashed chickpeas blended with tahini, olive oil, lemon juice, garlic, and various seasonings.
  2. Grains: Grains like quinoa, couscous, or brown rice add a hearty element to the wrap, providing complex carbohydrates and extra fiber.
  3. Greens: Fresh greens such as spinach, kale, arugula, or lettuce bring a vibrant, crunchy texture and a boost of vitamins and minerals.
  4. Wraps/Tortillas: These serve as the vessel for the ingredients. You can use whole wheat, gluten-free, or your preferred type of tortilla.
  5. Optional Ingredients: Depending on your taste, you can add extras like sliced cucumbers, tomatoes, red onions, olives, or roasted red peppers for added flavor and nutrition.

Steps to Prepare:
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Alright, here’s how to whip up these fantastic hummus wraps with grains and greens. It’s pretty straightforward, and you can customize it to your liking.

Ingredients You’ll Need:

  • Hummus (store-bought or homemade, around 1 cup per wrap)
  • Cooked grains (quinoa, couscous, or brown rice)
  • Fresh greens (spinach, kale, lettuce – whatever you prefer)
  • Wraps or tortillas
  • Optional toppings like cucumber, tomato, olives, or roasted red peppers
  • Olive oil for drizzling (optional)
  • Lemon juice (for a zesty kick)


  1. Prepare Your Grains: Cook your grains according to the package instructions. Let them cool down a bit.

  2. Lay Out Your Wraps: Lay your tortillas or wraps flat on a clean surface.

  3. Spread the Hummus: Take a generous scoop of hummus and spread it evenly on each wrap, leaving a small border around the edges.

  4. Add Grains: Spoon your cooked grains onto the hummus layer. Don’t go overboard; you want to leave room for the greens.

  5. Layer on the Greens: Lay a handful of fresh greens on top of the grains. This adds a nice crunch and freshness to the wrap.

  6. Optional Toppings: If you like, add some optional toppings like cucumber slices, tomato wedges, olives, or roasted red peppers.

  7. Drizzle and Season: Drizzle a bit of olive oil and a splash of lemon juice over the greens for extra flavor. You can also add a pinch of salt and pepper if you’d like.

  8. Wrap It Up: Fold the sides of the tortilla in and then roll it up from the bottom, keeping it as tight as possible.

  9. Slice and Serve: Use a sharp knife to slice your wrap in half diagonally. This makes it easier to handle. Serve it up, and enjoy your delicious and healthy hummus wrap!

Time Needed:
Making one of these wraps should take you around 15-20 minutes, depending on how fast you can assemble everything. It’s a quick and convenient meal for lunch or a light dinner, and you can make as many as you need for yourself or your guests. Enjoy!

Nutrition Facts for Hummus Wraps with Grains and Greens

Here’s a breakdown of the approximate nutrition facts and health information for a typical serving of Hummus Wraps with Grains and Greens. Please note that these values can vary depending on specific ingredients and portion sizes:


  • A single hummus wrap typically contains around 300-400 calories.


  • Hummus provides plant-based protein, contributing roughly 7-10 grams per wrap.
  • Grains like quinoa, couscous, or brown rice add an additional 3-5 grams of protein.
  • Greens like spinach or kale contribute about 1-2 grams of protein.


  • Grains are a significant source of carbohydrates, providing approximately 30-40 grams per wrap.
  • Hummus adds about 15-20 grams of carbohydrates.
  • Greens contribute around 3-5 grams of carbohydrates.


  • These wraps are rich in dietary fiber, with an estimated 6-8 grams per serving.
  • The combination of hummus, grains, and greens promotes healthy digestion.


  • Hummus contains heart-healthy fats, primarily from olive oil and tahini, totaling about 12-15 grams of fat per wrap.
  • Depending on optional ingredients, additional fats may be present, such as from olives or avocado.

Vitamins and Minerals:

  • Hummus wraps are a good source of essential vitamins and minerals like vitamin C, vitamin K, folate, iron, and potassium.
  • Greens like spinach and kale are particularly rich in vitamins A and K, as well as calcium.

Health Benefits:

  • Protein: The combination of chickpeas (in hummus) and grains provides a balanced source of protein, which is essential for muscle health and overall bodily functions.
  • Fiber: High fiber content aids in digestion, helps maintain healthy blood sugar levels, and supports weight management.
  • Healthy Fats: The fats in hummus, particularly monounsaturated fats from olive oil, promote heart health and may reduce the risk of chronic diseases.
  • Vitamins and Minerals: These wraps offer a variety of vitamins and minerals that are crucial for various bodily functions, including bone health, immune support, and antioxidant protection.
  • Low in Saturated Fat and Cholesterol: Hummus wraps are typically low in saturated fat and contain no cholesterol, making them heart-healthy.

It’s important to note that the exact nutritional content may vary based on the specific ingredients used and portion sizes. Additionally, you can further customize the wraps to suit your dietary preferences and nutritional goals, such as adding more vegetables or using whole-grain tortillas for added fiber.

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