Carrot & Hummus Wraps
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Carrot and Hummus Wraps
Carrot and hummus wraps are one of those rare combinations that are genuinely quick, genuinely portable, and genuinely nutritious. Five minutes of preparation, no cooking required, and a lunch that will keep you going through the afternoon.
Why This Combination Works
Hummus is made primarily from chickpeas, which are one of the most fibre-rich foods available — two cups of cooked chickpeas provides close to the entire adult daily fibre requirement. Chickpeas are also a useful source of plant protein, folate, iron, and copper, making hummus more nutritionally substantial than most sandwich spreads.
Carrots are similarly dense. They are high in beta-carotene (the precursor to vitamin A), as well as vitamins K, C, B6, B3, B1, B2, and E, alongside fibre, potassium, and phosphorus. Grating them into the wrap rather than slicing them whole means you get a more even distribution and a better texture in every bite.
Rocket rounds it out — a peppery, dark green leaf that adds bite and contributes phytochemicals, vitamin A, and vitamin C. It wilts quickly so is best added just before eating if you’re preparing the wraps in advance.
The finished wrap comes in at approximately 355 calories with 10g protein, 6g fibre, and 1.09g salt.
Recipe
Ingredients
- A tub of hummus
- 4 wraps (tortilla works equally well)
- 3–4 good-sized carrots
- A small handful of rocket leaves
- Sea salt and freshly ground black pepper
Method
- Spread the hummus evenly across all four wraps.
- Roughly grate or finely chop the carrots and spread across the hummus layer.
- Add a handful of rocket leaves to each wrap.
- Season with sea salt and freshly ground pepper.
- Roll tightly and serve immediately, or wrap in foil for later.
For a nutrient boost, add a handful of seeds — sunflower or pumpkin seeds both work well and add crunch alongside extra vitamin E and zinc.
