Hummus Wraps

5 from 2 votes

These easy 30-minute Hummus Wraps pack crispy chickpeas, fresh veggies, and creamy hummus into soft tortillas—so tasty and quick!

Prep Time15

Cook Time12

Total Time27

Course: Dinner, Lunch, Vegetarian

Cuisine: Healthy, Vegan, Vegetarian

Keyword: hummus wrap

Servings: wraps

Author: Chelsea Lords

Cost: $7.83

Equipment

Air fryer or oven

Ingredients

Chickpeas

1 (15-ounce) can chickpeas garbanzo beans; drained, rinsed, and dried
2 tablespoons olive oil
2 teaspoons paprika
2 teaspoons dried oregano
1 teaspoon dried basil
1 teaspoon garlic powder
Salt and pepper

Wraps

4 tortillas
1 cup hummus divided
2 small Persian/Salad cucumbers or 1 English cucumber, 1 cup
1 pepper red, yellow, or orange
1 large carrot or 3/4 cup matchstick carrots
1 small avocado
4 large handfuls mixed greens or baby spinach
Sriracha optional but recommended, see note 2
Fresh parsley optional
1 lemon optional

US - Metric

Instructions

See note 1 if using an oven instead of an air fryer. Drain and rinse chickpeas, then dry in a salad spinner or with paper towels. (Wet chickpeas won’t air fry/roast as nicely.)
Add chickpeas to a large bowl. Drizzle on oil, seasonings, salt, and pepper to taste (I add 1/2 teaspoon salt and 1/4 teaspoon pepper). Stir everything until well coated. Put chickpeas in the air fryer basket in an even layer and cook for 11–14 minutes. (I like them best at 12 minutes.) Cook until crisp but not hard. Shake the air basket at the halfway point to ensure even frying.
Cut off ends from cucumbers. Cut in half lengthwise, then cut into 1/4-inch thick strips. Thinly slice a bell pepper. Cut a carrot into matchsticks or use pre-cut carrot shreds. Thinly slice avocado.
Lay out the tortillas. Spread 1/4 cup (60g) hummus on each tortilla—smooth all over the tortilla. Top with 1/4 of the air fried chickpeas (about 1/3 cup per tortilla); press the chickpeas gently into the hummus to ensure they stick. Top with veggies divided evenly among each wrap: cucumber sticks, bell pepper slices, carrot slices, avocado slices, a large handful of mixed greens, and if desired, a few sprigs of fresh parsley. Drizzle everything with lemon juice or Sriracha (or both; I love lots of Sriracha!) and another pinch of salt and pepper. Roll up tightly and enjoy immediately!

Notes

Note 1: Oven method: To roast chickpeas in the oven instead of the air fryer, preheat oven to 400°F (200°C). Generously grease a sheet pan with cooking spray. Spread the chickpeas in an even layer (not overlapping) on the tray. Roast for 18–22 minutes, shaking the tray halfway (I like them best at 20 minutes). Roast until they’re crisp but not hard. Remove and set aside.

Not 2: Substitute bottled Italian dressing in place of the Sriracha and/or lemon juice if desired.

Storage: They're best eaten fresh for the best flavor and texture.

Nutrition