Quick Recipe Version (TL;DR)
Quick Ingredients
- 2 large (25 cm / 10-inch) soft tortillas or flatbreads
- 1/2 cup (120 g) hummus
- 1 cup (40 g) shredded lettuce
- 1 cup (80 g) shredded carrots
- 1/4 cup (10 g) chopped fresh herbs (parsley, cilantro, and/or mint)
- 1 tbsp freshly squeezed lemon juice
- 1 tsp extra-virgin olive oil
- Pinch of salt and black pepper
Do This
- 1. Toss shredded carrots with lemon juice, olive oil, salt, and pepper; set aside to lightly marinate.
- 2. Rinse, dry, and shred or finely slice lettuce; chop fresh herbs.
- 3. Warm tortillas in a dry skillet for about 30 seconds per side until pliable (optional but helpful for rolling).
- 4. Spread 1/4 cup hummus evenly over each tortilla, leaving a 2 cm (3/4-inch) border around the edges.
- 5. Layer lettuce over the hummus, then divide the marinated carrots and herbs evenly between tortillas.
- 6. Roll up tightly from the side closest to you, tucking in the sides as you go to form a snug wrap.
- 7. Slice each roll-up in half on a slight diagonal and serve immediately, or wrap tightly for on-the-go snacking.
Why You’ll Love This Recipe
- Fresh, crisp, and light, but still satisfying enough for lunch or a snack.
- Ready in under 20 minutes with no complicated cooking or equipment.
- Easy to customize with your favorite veggies, herbs, or flavored hummus.
- Perfect make-ahead option for packed lunches, picnics, or road trips.
Grocery List
- Produce: Lettuce (romaine, green leaf, or butter), carrots, fresh parsley, cilantro, and/or mint, 1 lemon.
- Dairy: None required (optional: crumbled feta cheese for variation).
- Pantry: Soft tortillas or flatbreads, hummus (or ingredients to make hummus), extra-virgin olive oil, salt, black pepper.
Full Ingredients
For the Hummus Roll-Ups
- 2 large (25 cm / 10-inch) soft tortillas or flatbreads (whole wheat, spinach, or plain)
- 1/2 cup (120 g) hummus (classic or your favorite flavor)
- 1 cup (40 g) shredded lettuce (romaine, green leaf, or butter lettuce)
- 1 cup (80 g) shredded carrots (about 2 medium carrots)
- 1/4 cup (10 g) chopped fresh herbs (such as a mix of parsley, cilantro, and mint)
- 1 tbsp freshly squeezed lemon juice
- 1 tsp extra-virgin olive oil
- 1/8 tsp fine sea salt (or to taste)
- 1/8 tsp freshly ground black pepper (or to taste)
Optional Add-Ins (Choose 1–3)
- 1/4 cup (35 g) thinly sliced cucumber sticks
- 1/4 cup (35 g) thinly sliced red bell pepper strips
- 2 tbsp (15 g) crumbled feta cheese (not dairy-free)
- Pinch of smoked paprika or chili flakes for a little heat
Step-by-Step Instructions
Step 1: Prep and Wash the Vegetables
Rinse the lettuce thoroughly under cool running water, then pat completely dry with a clean kitchen towel or paper towels. Excess water can make the roll-ups soggy, so take a moment to dry the leaves well. Stack the leaves, roll them into a tight bundle like a cigar, and slice thinly across to create fine shreds.
Peel the carrots if desired, then shred them using the large holes of a box grater or a food processor fitted with a shredding disk. Measure out about 1 cup (80 g) of loosely packed shredded carrots. Rinse and pat dry your fresh herbs, remove any thick stems, and finely chop until you have about 1/4 cup (10 g) total.
Step 2: Brighten the Carrots with Lemon and Olive Oil
Place the shredded carrots into a medium bowl. Add the freshly squeezed lemon juice, extra-virgin olive oil, salt, and black pepper. Toss well with a fork or your hands until the carrots are evenly coated and starting to glisten.
Let this carrot mixture sit for at least 5 minutes while you prepare the rest of the ingredients. The lemon juice will gently soften the carrots, making them more pliable for rolling, while also adding a bright, tangy flavor that balances the creaminess of the hummus.
Step 3: Warm and Soften the Tortillas
Place a dry, nonstick skillet over medium heat. When hot, add one tortilla and warm it for about 30 seconds on each side, just until it feels soft, pliable, and slightly toasty. Be careful not to crisp it, or it will crack when you roll it. Repeat with the second tortilla.
If you prefer, you can warm the tortillas in the microwave: stack them, cover with a slightly damp paper towel, and microwave on high for 20–25 seconds. Keep the warmed tortillas loosely covered with a clean towel so they stay soft while you assemble the roll-ups.
Step 4: Spread a Generous Layer of Hummus
Lay one warmed tortilla on a cutting board or clean work surface. Spoon 1/4 cup (about 60 g) hummus onto the center. Using the back of a spoon or an offset spatula, spread the hummus evenly over the tortilla, leaving a 2 cm (3/4-inch) border all around the edges. This clean border helps prevent the filling from squishing out when you roll.
Repeat with the second tortilla and the remaining 1/4 cup hummus. If you are using flavored hummus (such as roasted red pepper or garlic), spread it the same way. If you enjoy extra seasoning, sprinkle a small pinch of black pepper or smoked paprika over the hummus now.
Step 5: Layer Lettuce, Carrots, and Herbs
Divide the shredded lettuce evenly between the two tortillas, scattering it over the hummus but keeping it mostly in the center three-quarters of each tortilla. Gently press the lettuce into the hummus so it adheres and stays in place.
Next, divide the marinated carrots on top of the lettuce, arranging them in a loose line parallel to the edge closest to you. Sprinkle the chopped fresh herbs evenly over the carrots. If you are using optional add-ins such as cucumber sticks, bell pepper strips, or crumbled feta, layer them on now, keeping everything in a neat band that runs across the tortilla. This tidy central strip makes for a compact, easy-to-eat roll-up.
Step 6: Roll, Seal, and Slice
Starting with the edge closest to you, lift it up and over the filling, tucking it snugly underneath to form a tight log. Fold in the left and right sides toward the center (about 2–3 cm in on each side) to seal the ends, then continue rolling away from you until you reach the far edge. The hummus at the edge will act as “glue” to help keep the roll-up sealed.
Place the roll seam-side down on the cutting board and repeat with the second tortilla. For a clean presentation, use a sharp knife to slice each roll-up in half on a slight diagonal. Wipe the knife between cuts to keep the cross-sections tidy and attractive.
Step 7: Serve or Pack for Later
Arrange the roll-up halves cut-side up on a plate or platter so the colorful layers of hummus, carrots, lettuce, and herbs are visible. Serve immediately while the tortillas are soft and the vegetables are crisp and fresh.
If you are packing them for later, wrap each roll-up tightly in parchment paper or plastic wrap, twisting or folding the ends to secure. For extra structure, you can wrap them again in foil or place them in a snug container so they do not unroll during travel.
Pro Tips
- Dry greens are key: Any extra water on the lettuce will make the wraps soggy. Take the time to dry them thoroughly.
- Do not overfill: It is tempting to add lots of vegetables, but too much filling makes the roll-ups difficult to seal and more likely to split.
- Use pliable flatbreads: Tortillas that are too thick, dry, or cold are more likely to crack. Warming them briefly makes rolling much easier.
- Spread hummus edge-to-edge: A thin layer of hummus close to the outer edge helps “glue” the roll-up shut and keeps everything in place.
- Slice just before serving: For the cleanest, freshest look, cut the roll-ups right before placing them on a platter or packing into lunch boxes.
Variations
- Mediterranean Crunch: Add thinly sliced cucumber, red onion, and a sprinkle of crumbled feta. Finish with a pinch of dried oregano for extra flavor.
- Spicy Herb Roll-Up: Use spicy or roasted red pepper hummus, add a few chili flakes or a drizzle of hot sauce, and emphasize cilantro and mint for a bright, bold bite.
- Protein Boost: Add a few thin slices of grilled chicken breast, baked tofu strips, or crispy chickpeas to make the roll-ups more filling while keeping them fresh and light.
Storage & Make-Ahead
These hummus roll-ups are best enjoyed within 24 hours for maximum freshness and crunch. To prepare ahead, assemble the wraps completely, roll them tightly, and wrap each one in parchment paper or plastic wrap. Store in an airtight container in the refrigerator for up to 1 day. If making more than 12 hours in advance, consider keeping the lettuce, carrots, and tortillas separate and assembling right before eating to avoid any sogginess. Avoid freezing, as the fresh vegetables and hummus do not thaw well and the texture will suffer.
Nutrition (per serving)
Approximate values per serving (1 roll-up, using whole wheat tortillas, classic hummus, and no optional add-ins): about 320 calories; 10 g protein; 12 g fat; 42 g carbohydrates; 7 g fiber; 4 g sugar; 520 mg sodium. Actual values will vary based on the specific brand of hummus, tortillas, and any additional fillings you choose.
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