Hummus Wrap

This Hummus Wrap was a canihaveabite customer favorite. The soft tortilla wrap begins with a layer of hummus, top with grated carrots and escabeche and finished with local seasonal greens. The texture and flavor combo of the creamy garlicky hummus, crisp, sweet carrots, vinegary escabeche and the crisp clean finish of fresh greens all wrapped up in a soft tortilla makes for a healthy and delicious lunch. This very easy wrap can be made from already prepared ingredients that can be purchased at the store. This recipe is a lesson in why choosing quality matters, not only for flavor but for your health.

Ingredients and Preparation

As this is an easy assembly type of wrap I am not listing specific quantities for each amount, just a rough guideline.

Soft Tortillas 1 per wrap:

I like Maria & Ricardos Tortillas because the processing standards are stellar . And they have are easy to roll and there are enough varieites to meet the needs of individual diets. They can be found at Natural Grocers, Sprouts Farmers Market or Whole Foods Market. Mi Rancho is another great tortilla that can be found at the same stores as Maria & Roicardos. But they are many great tortillas out in stores these days! The main thing is you want the tortilla to not tear while rolling or unroll when finished, and always read the ingredient list on products. Finally, if packing for a lunch, I like to use a bit of parchment to wrap them.

Hummus 2 - 3 Tbls per wrap:

If you love hummus, Costco Kirkland Organic Hummus is inexpensive. However, always, read the label. My rule of thumb, is that ingredient labels should read similar to a recipe. Traditional hummus is garbanzo beans, tahini, olive oil, garlic, lemon juice and salt. My healthy buying tip - avoid canola oil. Marketing drove the reputation that canola is a healthy alternative, read more here The label on the Costco website does list it as an ingredient, but I just bought the same tub in April 2024 and it did not list canola oil or tapioca as ingredients.

Here is an easy recipe for Mediterranean Hummus if you want to make the hummus yourself.

Organic Carrots 1/3 cup of grated carrots per wrap

4 - 6 carrots (depending on size) Peel carrots then using a food processor, attach the larger holed grating blade and quickly grate the carrots. You can use a cheese grater, it will just take you longer. I like to make 2 - 3 cups of grated carrots. That makes it easy to put together hummus wraps throughout the week, or add a boost of vegetables to a sandwich, or add the grated carrots to a salad.

Escabeche 1/4 cup

Escabche is easy to make and keep in the fridge If you want to make your own this is a great recipe: Escabeche Recipe If you would prefer to buy it, it can be found at Natural Grocers, Whole Foods and Sprouts Farmers Market. My favorite brands are Wildbrine, and Sonoma Brinery

Organic Lettuces 1/2 - 1 cup

If you buy lettuce from a local farmer, there is nothing better. When shopping at the farmers market as farmers about their farms and their farming practices. Most farmers are happy to talk to you. Organic is a certification in which the soil is tested. Some farmers use organic farming practices, but can’t afford the cost of certification. I also look for farmers that sell varieties of a crop that can’t be found at the grocery store. Variety is the spice of life, and makes for smart farming. Monoculture is common with commercial /conventional/industrialized farming. They farming huge sections of land with a single crop. Small independent farmers tend to grow a wider selection of a single item - maybe multiple varieties of beets or potatoes or greens. There are many organic salad greens available at the grocers. My go to brand is Organic Girl

To Make The Wrap

Lay 1 tortilla on a clean surface, plate or cutting board.

Spread 2 -3 Tablespoons of Hummus over the wrap

Place 1/3 cup of grated carrots on top of 1/2 of the hummus

Place 1/4 cup escabeche next to carrots in the center of the wrap

Place lettuce on top of carrots, escabeche and hummus

Starting at the side with the carrots and lettuce, slowly roll the wrap towards the center. Tuck the tortilla in as you roll. Tuck the lettuce into the wrap as you complete the roll. Place on plate, roll edge down. Cut in half. If rolling in parchment paper for lunch - place rolled wrap in center of parchment paper and then fold 1/2 of paper over wrap, and then other half on top pf that half. Tuck in edges

These will hold for a day, but they will get a bit soggy the longer they remain wrapped.