The Everyday Lunch Wrap

A hummus wrap is a practical option for a quick lunch, combining whole wheat bread, fresh vegetables and a creamy chickpea spread. The hummus adds plant-based protein and fibre, while cucumber, carrot and leafy greens provide freshness and crunch.

The basic combination is easy to adapt depending on what is available in the fridge.

Four Ways to Vary Your Wrap

Mediterranean Style

Combine hummus with crumbled feta, roasted red peppers, cucumber and a few Kalamata olives. Finish with oregano and a little lemon juice.

With Roasted Vegetables

Add roasted courgette, aubergine and red pepper to the hummus base. A spoonful of tzatziki and fresh parsley make a good addition.

With Avocado & Egg

Layer sliced avocado, hard-boiled egg, baby spinach and grated carrot over the hummus. Finish with black pepper and a squeeze of lemon.

With Falafel & Tahini

Add two or three small falafel, shredded red cabbage, cucumber and fresh coriander. Drizzle with a little tahini dressing before rolling.

Make It a More Substantial Lunch

For additional protein, combine the vegetables with grilled chicken, boiled eggs, chickpeas or feta.

A spoonful of Greek yoghurt mixed with lemon juice and fresh herbs also works well as an alternative dressing.

Preparing Wraps in Advance

For a packed lunch, choose vegetables that retain their texture, such as carrots, cucumber and peppers. Pat washed greens dry and avoid adding too much dressing.

Spread the hummus over the centre of the wrap, keeping the edges clear, and place wetter ingredients away from the bread where possible.

Roll tightly and wrap in parchment paper for easier transport. Keep refrigerated until lunch, particularly when using eggs, cheese or cooked chicken.

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