Roasted Carrot and Hummus Wraps Recipe

If you’re looking for a healthy, satisfying, and easy-to-make meal, Roasted Carrot and Hummus Wraps are an excellent choice. These wraps combine the natural sweetness of roasted carrots, the creamy richness of hummus, and the freshness of various toppings to create a well-balanced and delicious meal.

Perfect for a quick lunch, a light dinner, or a meal-prep option, these wraps offer a fantastic blend of flavors and textures. The combination of roasted carrots and hummus provides a nutrient-dense meal packed with fiber, vitamins, and plant-based protein. Plus, they are highly customizable, making them suitable for different dietary preferences.

In this comprehensive guide, we will walk you through everything you need to know about making Roasted Carrot and Hummus Wraps at home. From ingredient selection and preparation to cooking techniques, variations, and serving ideas, you will have all the details needed to perfect this dish.

Why You’ll Love Roasted Carrot and Hummus Wraps

• Nutrient-Dense: Carrots are rich in beta-carotene, fiber, and antioxidants, while hummus provides plant-based protein and healthy fats.
• Easy to Make: The preparation is straightforward, making this an excellent choice for busy weeknights or meal prep.
• Customizable: You can add a variety of vegetables, sauces, and proteins to suit your preferences.
• Vegan-Friendly: These wraps are naturally plant-based but can be modified to include cheese or protein sources like grilled chicken if desired.
• Great for Meal Prep: Roast a batch of carrots ahead of time, and assembling the wraps will take only a few minutes.

Ingredients You’ll Need

To make Roasted Carrot and Hummus Wraps, you will need the following ingredients:

For the Roasted Carrots:

• 4–5 medium carrots, peeled and sliced into thin strips
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• ½ teaspoon cumin
• ½ teaspoon garlic powder
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon maple syrup or honey (optional, for added caramelization)

For the Wraps:

• 4 large whole wheat or flour tortillas
• 1 cup hummus (store-bought or homemade)
• 1 cup mixed greens (spinach, arugula, or romaine)
• ½ cup shredded purple cabbage (for crunch)
• ½ red bell pepper, sliced
• ¼ cup crumbled feta cheese (optional)
• 2 tablespoons sunflower seeds or chopped nuts (optional, for added crunch)
• Fresh herbs (parsley or cilantro) for garnish

For a Flavor Boost (Optional Additions):

• 1 small avocado, sliced
• Pickled onions for tanginess
• A drizzle of tahini sauce, lemon juice, or balsamic glaze
• Red pepper flakes for a bit of heat

Step-by-Step Instructions

1. Roast the Carrots

1. Preheat your oven to 400°F (200°C).
2. In a mixing bowl, toss the sliced carrots with olive oil, smoked paprika, cumin, garlic powder, salt, black pepper, and maple syrup (if using).
3. Spread the carrots evenly on a baking sheet lined with parchment paper.
4. Roast for about 20–25 minutes, flipping halfway through, until they are tender and slightly caramelized.
5. Remove from the oven and let them cool slightly before assembling the wraps.

2. Prepare the Other Ingredients

• While the carrots are roasting, slice the bell pepper, shred the cabbage, and wash the greens.
• If you are making homemade hummus, blend chickpeas, tahini, garlic, lemon juice, olive oil, and seasonings until smooth.
• If using pickled onions, feta cheese, or avocado, have them ready for easy assembly.

3. Assemble the Wraps

1. Lay a tortilla flat on a clean surface.
2. Spread a generous layer of hummus over the center of the tortilla.
3. Layer the roasted carrots on top of the hummus.
4. Add mixed greens, shredded cabbage, sliced bell peppers, and any optional toppings.
5. Sprinkle with fresh herbs and sunflower seeds for added texture.
6. Fold the sides of the tortilla inward and roll it tightly from the bottom up.

4. Serve and Enjoy

• Slice the wrap in half for easy handling.
• Serve with a side of fresh salad, a light soup, or a handful of roasted chickpeas for extra protein.

Variations and Substitutions

1. Gluten-Free Version: Use gluten-free tortillas or collard green leaves instead of wheat-based wraps.

2. Protein Boost: Add grilled tofu, tempeh, or shredded chicken for extra protein.

3. Spicy Kick: Mix some harissa or sriracha into the hummus for a spicy twist.

4. Mediterranean-Inspired: Add sun-dried tomatoes, olives, and a drizzle of tzatziki for a Mediterranean flavor.

5. Crunchy Addition: Swap sunflower seeds for toasted almonds, walnuts, or crispy chickpeas.

Tips for the Best Roasted Carrot and Hummus Wraps

• Cut the carrots evenly to ensure they roast at the same rate.
• Don’t skip the seasoning—smoked paprika and cumin enhance the natural sweetness of the carrots.
• Use warm tortillas to make them more pliable and prevent breaking when rolling.
• Balance the textures by adding crunchy elements like cabbage or seeds.
• Prep in advance by roasting a large batch of carrots and storing them in the fridge for up to four days.

Serving Suggestions

• With a Side Salad: A fresh Mediterranean or quinoa salad pairs well with the flavors of these wraps.
• As a Party Appetizer: Cut the wraps into smaller pieces and secure with toothpicks for a crowd-pleasing snack.
• With a Soup: A bowl of lentil soup or tomato soup complements these wraps beautifully.
• For Meal Prep: Wrap each one in parchment paper and store in the fridge for a quick grab-and-go meal.

Final Thoughts

Roasted Carrot and Hummus Wraps are a fantastic way to enjoy a nutritious, plant-based meal that is both flavorful and satisfying. With their ease of preparation, endless customization options, and rich taste, they make a perfect addition to any weekly meal plan. Whether you enjoy them for lunch, dinner, or meal prep, these wraps are sure to become a favorite.

Try them today and experiment with different flavors to make them your own. Happy cooking!