Mediterranean Hummus and Vegetable Wrap with Tahini Sauce

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-03-23 · Updated 2026-03-23

A fresh Mediterranean wrap filled with hummus, roasted vegetables, and a tahini dressing for a nutritious and flavorful meal. This mediterranean-inspired vegetarian (gluten-free) ready in about 10 minutes blends whole wheat wraps, hummus, cucumber into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 250 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 whole wheat wraps
• 1 cup hummus
• 1 cucumber
• 2 bell peppers
• 1 cup carrots
• 2 tbsp tahini
• 1 tbsp lemon juice

Instructions

1. Step 1: Lay each whole wheat wrap flat on a clean surface. Use the back of a spoon to spread 1 cup hummus evenly across the entire surface of the wrap, ensuring a thin, uniform layer that covers all corners. Tip: Avoid overloading the wrap with hummus to prevent it from becoming soggy when rolled.
2. Step 2: Wash and dry 1 cucumber, 2 bell peppers, and 1 cup carrots. Dice the cucumber and bell peppers into 1/2-inch cubes, and julienne the carrots into 1/4-inch-thick strips. Arrange the vegetables in three even layers across the hummus-coated wrap, starting with the cucumber, followed by the bell peppers, and finishing with the carrots. Tip: Use a sharp knife for uniform slices to ensure even texture and distribution.
3. Step 3: In a small bowl, whisk together 2 tbsp tahini and 1 tbsp lemon juice until the mixture becomes smooth and slightly thickened, with no lumps. Drizzle the tahini-lemon dressing in a zigzag pattern over the vegetable layer, ensuring the entire surface is lightly coated but not drenched. Tip: For even coverage, use a spoon to drizzle in a systematic pattern rather than pouring all at once.
4. Step 4: Starting at one of the narrow ends of each wrap, roll it tightly toward the center, tucking the edges inward as you go to enclose the fillings. Continue rolling until the wrap is fully enclosed, then use a small piece of parchment paper or a toothpick to secure the seam if needed. Tip: Roll slowly and firmly to maintain the wrap’s shape and prevent the fillings from shifting during serving.