This Lentil & Sun-Dried Tomato Hummus Wrap is a vibrant, plant-powered meal that’s quick to assemble and bursting with flavor.
Packed with fiber-rich lentils, protein from chickpeas, and heart-healthy fats from tahini, it’s a nutritious and satisfying choice for lunch or dinner.
Low in saturated fat and easy to customize, this wrap is perfect for everyday cooking, meal prep, or a grab-and-go option that keeps you energized.
15-Minute Flavorful Lentil Tomato Hummus Wraps
Equipment
- 1 Food Processor or Blender
- 1 Bowl for soaking sun-dried tomatoes (optional)
- 1 Spoon or spatula for spreading
- 1 Knife for chopping
- 1 Cutting Board
- 1 Wrap storage container (optional)
Ingredients
For the Wraps:
- 3 lavash breads or flour tortillas
- 1 1/2 cups cooked lentils 1/2 cup per wrap
- 1 –2 cups leafy greens romaine, spinach, or mixed greens
- Red pepper flakes to taste
- Mineral salt to taste
For the Sun-Dried Tomato Hummus:
- 1 1/2 cups cooked chickpeas or 1 can, 15 oz
- 2 –3 tablespoons sun-dried tomatoes chopped
- 1/4 cup tahini or 2 tablespoons tahini + 2 tablespoons olive oil
- 1 garlic clove
- 1/2 teaspoon paprika regular or smoked
- 1/2 teaspoon mineral salt or to taste
- Juice of 1 lemon or 1–2 tablespoons lemon juice
- 1/4 –1/3 cup water as needed for desired consistency
Instructions
- Prepare the Sun-Dried Tomatoes: If you’re using dried sun-dried tomatoes that are not packed in oil, start by soaking them in warm water for about 15 minutes. This will soften them, making them easier to blend into a creamy hummus. Reserve the soaking water, as you can use a bit of it later to adjust the hummus consistency. If your sun-dried tomatoes are fresh or already soft, simply chop them finely and set aside. Bottled sun-dried tomatoes in oil can be used directly without soaking.
- Measure and Prepare Chickpeas: If using canned chickpeas, drain and rinse them under cold water to remove excess sodium and preserve their natural flavor. If you’re using freshly cooked chickpeas, make sure they are tender but firm. Measure 1 1/2 cups of chickpeas for the hummus, which will provide a creamy base and a good source of plant-based protein.
- Assemble Ingredients for Hummus: Gather your tahini (or tahini with olive oil), garlic clove, paprika, mineral salt, and lemon juice. Make sure the garlic is peeled and ready to use. Freshly squeezed lemon juice works best for brightness, but bottled juice is acceptable if needed. Place all ingredients in the food processor or blender except for the water, which will be added gradually.
- Blend the Hummus: Add the chickpeas, chopped sun-dried tomatoes, tahini (and olive oil, if using), garlic, paprika, mineral salt, and lemon juice to the food processor. Start blending on medium speed, gradually increasing to high, until the mixture becomes smooth and creamy. Stop occasionally to scrape down the sides of the processor with a spatula to ensure even blending.
- Adjust Hummus Consistency: Once the hummus is mostly smooth, slowly add 1/4–1/3 cup of water (or reserved tomato soaking water) until you reach your desired texture. Some people prefer thicker hummus for spreading, while others like a softer, creamier consistency. Blend again briefly after adding water to achieve a silky, spreadable hummus that will glide easily onto the wrap.
- Taste and Season Hummus: Taste your hummus and adjust the seasonings as needed. Add extra mineral salt for flavor, a touch more lemon juice for brightness, or a pinch of paprika for smokiness. This step ensures your hummus is perfectly balanced and full of flavor. Set the hummus aside in a bowl while you prepare the wrap ingredients.
- Prepare the Wrap Base: Lay your lavash bread or flour tortilla flat on a clean surface or cutting board. Smooth out any folds or wrinkles so that the wrap can hold the ingredients evenly. This will prevent uneven distribution of hummus and lentils when rolling.
- Spread the Hummus: Using a spoon or spatula, spread a generous layer of the sun-dried tomato hummus over about three-quarters of the bread surface. Leave one edge free to make rolling easier. The creamy hummus will act as both a flavorful layer and a “glue” to hold the other ingredients in place.
- Layer Lentils and Greens: Measure approximately 1/2 cup of cooked lentils per wrap and sprinkle them evenly over the hummus layer. The lentils provide protein and a satisfying texture. Add leafy greens such as romaine, spinach, or mixed greens on top of the lentils, distributing them evenly for every bite. Sprinkle lightly with red pepper flakes for a subtle kick and a pinch of mineral salt to enhance flavors.
- Roll the Wrap: Starting at the edge with the hummus, carefully roll the wrap tightly but gently, keeping the fillings inside. Ensure the seam side is down to prevent the wrap from unraveling. Use your hands to shape it evenly, pressing lightly to secure all ingredients.
- Slice and Serve: Using a sharp knife, slice the wrap in half diagonally for a visually appealing presentation. Serve immediately for the freshest taste, or wrap in parchment paper or plastic wrap for a portable meal. The wrap can be enjoyed cold or at room temperature.
- Storage Tips: If making in advance, store wrapped in an airtight container in the refrigerator for up to 2 days. The hummus may slightly soften the bread over time, so for the best texture, enjoy within 24 hours. Leftover hummus can be stored separately in a tightly sealed container in the refrigerator for up to 5–6 days and used in salads, tacos, or as a dip for vegetables.
Notes
- You can use either whole-grain lavash or flour tortillas, depending on your preference for texture and fiber content.
- Lentils can be cooked in advance or store-bought canned lentils can be used for convenience.
- Tahini adds creaminess and healthy fats; if unavailable, olive oil or even a small amount of nut butter can be used as a substitute.
- Adjust the water in the hummus to achieve your preferred consistency—thicker for spreading or slightly thinner for a creamier layer.
- This wrap is highly versatile. Feel free to add sliced avocado, roasted vegetables, or your favorite greens for additional flavor and nutrition.
Chef’s Secrets: Tips For Perfect Wraps
To make the perfect wrap every time, ensure that your hummus is smooth and creamy, as this helps bind the other ingredients together.
Spread the hummus evenly and leave a small border on one edge to make rolling easier and prevent spillage.
Use a sharp knife to cut the wrap diagonally for a cleaner, restaurant-style presentation.
For added flavor, toast the lavash lightly before assembling—the warmth enhances the hummus and softens the bread.
Serving Suggestions: Delicious Ways To Enjoy
This wrap pairs beautifully with a crisp side salad or roasted vegetable sticks for a complete, balanced meal.
For extra protein and texture, sprinkle a handful of sunflower seeds or pumpkin seeds inside the wrap.
Serve with a small drizzle of olive oil or balsamic vinegar if desired.
For a fun, handheld lunch, cut the wrap into smaller pinwheel slices—perfect for kids’ lunches, picnics, or appetizer platters.
Storage Tips: Keeping Wraps Fresh Longer
Assemble the wraps just before serving for optimal freshness.
If storing for later, wrap each one tightly in parchment paper or plastic wrap to maintain structure and prevent drying.
Refrigerate for up to 2 days; beyond that, the greens may wilt and the bread may soften excessively.
Store leftover hummus separately in an airtight container in the refrigerator for up to 5–6 days.
If the hummus thickens during storage, stir in a small amount of water or lemon juice to restore its creamy texture.
Frequently Asked Questions
1. Can I make the hummus ahead of time?
Absolutely! The sun-dried tomato hummus can be prepared 3–5 days in advance and stored in an airtight container in the fridge.
It actually develops more flavor after sitting for a few hours.
2. Which lentils work best for this wrap?
Brown or green lentils hold their shape well and offer a hearty texture.
Red lentils tend to break down and become mushy, so they are not recommended unless you prefer a softer wrap filling.
3. Can I use other greens instead of romaine?
Yes! Spinach, arugula, or mixed baby greens all work wonderfully.
Just make sure they are fresh and dry to prevent the wrap from becoming soggy.
4. How can I make this wrap nut-free?
Tahini is sesame-based, so if you want to avoid nuts or seeds, substitute with extra virgin olive oil or a mild avocado-based spread.
This keeps the creamy texture intact without altering the flavor too much.
5. Can I freeze these wraps?
It’s best not to freeze fully assembled wraps, as the bread and greens can become watery upon thawing.
You can, however, freeze the hummus on its own for up to 2–3 months and defrost in the fridge before use.
