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Roasted Carrot Hummus Wrap

Roasted Carrot Hummus Wrap

A quick, flavorful wrap combining tender roasted carrots, creamy hummus, and crisp greens. Perfect for lunch, meal prep, or a plant-based dinner. Balanced, wholesome, and easy to assemble.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 Warps
Course: Light Dinner, Lunch, Snack
Cuisine: Mediterranean, Plant-Based, vegan
Calories: 400
Ingredients Method Notes

Ingredients
  

  • 3 –4 medium carrots halved lengthwise
  • 1 tablespoon olive oil
  • 1/4 teaspoon cumin
  • Salt and pepper to taste
  • 1 cup cooked chickpeas
  • 2/3 cup reserved chickpea liquid aquafaba
  • 2 tablespoons tahini
  • 2 garlic cloves
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon cumin for hummus
  • Sturdy greens: romaine or cabbage leaves
  • Tortillas or wraps whole wheat, spinach, or gluten-free
  • Optional: avocado slices sprouts, fresh herbs (cilantro, parsley)

Method
 

  1. Preheat the oven to 350°F (180°C).
  2. Halve the carrots lengthwise, toss with olive oil, salt, pepper, and cumin.
  3. Arrange cut sides up on a baking sheet for even roasting.
  4. Roast for 20–25 minutes until tips are browned and centers are tender.
  5. Drain chickpeas and reserve about 2/3 cup of liquid.
  6. Blend tahini, garlic, cumin, and reserved liquid in a food processor until smooth.
  7. Add chickpeas, lemon juice, and salt; process until glossy. Thin with water if needed.
  8. Warm tortillas briefly in a dry skillet if they crack.
  9. Layer sturdy greens on the tortilla to prevent sogginess.
  10. Spread a generous cup of hummus over the greens.
  11. Add roasted carrots and optional toppings (avocado, sprouts, herbs).
  12. Fold sides and roll tightly; rest seam-side down for 1 minute to seal.
  13. Slice diagonally and serve immediately, or store for meal prep.

Notes

For summer, shred raw carrots to save roasting time. Adjust hummus consistency with water for spreadability. Wraps travel well; store seam-side down to prevent unrolling. Optional protein: roasted chickpeas, falafel, or tofu for extra satiety. Spice twist: sprinkle smoked paprika or cayenne for a kick.