Today I had this insane craving for cold and crunchy vegetables all wrapped up inside a fluffy pita (it’s weird how specific my cravings are sometimes). So I threw together this super simple Roasted Red Pepper Hummus Wrap, using my homemade hummus and some of the leftover feta from a recipe earlier this week. Since I’m always getting requests for cold lunch ideas, I thought I’d document the building of these yummy little wraps and just make it into a blog post. They’re a little on the expensive side for a Budget Bytes meal, but still a heck of a lot cheaper than going to a sandwich shop. Ammiright?
Can I Substitute the Pita?
Absolutely. Pita bread can be kind of thick and heavy, so if you want something a little lighter or thinner, try a tortilla. You could even build this into a sandwich using a hearty artisan bread. Or how about building little cracker stacks with a smear of hummus, a leaf of spinach, a slice of cucumber, a little piece of red pepper and a crumble of feta? I’d be into it.
Can I Make the Hummus Wrap Ahead?
Yes, you can make the hummus wrap the night before, or even up to 2 days before. When making your hummus wrap ahead of time, I suggest layering the spinach before the cucumber and red pepper to sort of create a barrier between those wet ingredients and the pita.
Roasted Red Pepper Hummus Wraps
Servings 6Ingredients
HUMMUS
- 1 15oz. can chickpeas ($1.59)
- 1/4 cup lemon juice ($0.18)
- 1/4 cup tahini ($0.81)
- 2 Tbsp olive oil ($0.32)
- 1/4 tsp ground cumin ($0.03)
- 1/4 tsp garlic powder ($0.03)
- 1/2 tsp salt ($0.02)
- 1/4 cup water ($0.00)
WRAP
- 1/2 12oz. jar roasted red peppers ($1.25)
- 1 cucumber ($0.79)
- 3 oz. feta ($1.68)
- 6 pitas ($2.49)
- 6 cups baby spinach or baby greens ($2.50)
Instructions
- To make the hummus, drain the chickpeas and add them to a food processor along with the lemon juice, tahini, olive oil, cumin, garlic powder, and salt. Pulse until the mixture is crumbly, then slowly add up to 1/4 cup water until the mixture is smooth and fluffy.
- Remove the red peppers from the jar and slice them thinly. Cut the feta into 1/2 oz. cubes. Thinly slice the cucumbers.
- Spread about 1/4 cup hummus inside or over the surface of a pita. Add a few roasted red pepper strips, one of the feta cubes (crumbled), some sliced cucumber, and a cup or so of baby spinach. Fold up the sides of the pita and eat!
See how we calculate recipe costs here.
Nutrition
How to Make a Hummus Wrap – Step by Step Photos
To make the hummus, drain one 15oz. can of chickpeas. Add them to a food processor along with 1/4 cup lemon juice, 1/4 cup tahini, 2 Tbsp olive oil, 1/4 tsp cumin, 1/4 tsp garlic powder, and 1/2 tsp salt. (You can use a clove of fresh garlic in place of the garlic powder, but sometimes I like powder instead because it’s easier on my stomach.)
Pulse the ingredients in the food processor, then slowly add 1/4 cup water until the hummus is smooth and a little fluffy. Taste and adjust any ingredients as you see fit.
I bought one 12oz. jar of roasted red peppers, but they’re really packed in there, so I ended up only using half (plus that helps control the costs). I’ll be using the rest in a recipe tomorrow, but the are freezable as well.
Slice the red peppers into thin strips. Also thinly slice the cucumber.
Measuring your feta is also very important to keep the cost of this recipe down. I used 1/2 oz. for each wrap. To make sure I stuck to that, I took this 8oz. block of feta, cut it into four pieces (2 oz. each), then cut each of those into four more equal parts, to yield 1/2 oz. cubes. Then, I simply crumble one cube at a time into each wrap.
So now I have my wrap ingredients, each in their own container for storage in the refrigerator: hummus, sliced cucumbers, feta cubes, and sliced roasted red peppers.
Oh! And my baby greens. I got this huge bag for $4.99. …Even though the shelf sign said $3.89 >:( Oh well, the rest won’t go to waste. I’ll be using some in a recipe tomorrow and can always freeze the rest in smoothie packs.
Despite these pitas having pockets, I decided I wanted to use them like a flat bread and just roll the ingredients up in a whole pita. So, first spread about 1/4 cup hummus down the center (or in the pocket).
Add a couple of the red pepper strips and crumble one cube of feta on top (Yes, that’s just one cube!).
Add some cucumbers. I decided to break mine in half because sometimes items like this can poke through the side and tear the bread.
Add a handful of baby greens and…
Fold it up and eat!
I have all the ingredients ready and waiting for me to make Roasted Red Pepper Hummus Wraps the rest of the week. All of these ingredients should last a good 4-5 days, so I’m all set for lunches for the rest of the week!
Hello!!! I made this recipe exactly how it says and it turned out delish!!!!!. I actually used store bought hummus though so I guess it wasnt exact. The idea was the same. It is a great recipe idea. Woohoo….
Very delicious and I love that it’s so easy. I used store bought hummus but followed your other directions and will now make these often . Thanks so much I love all the recipes I try on this site.
Delish! I will try out a batch this weekend as my daughters (red pepper fanatics) will love it!
Thanks Paul! Hope they loved it!
I just sliced red peppers instead of roasted, and naan instead of pita. Turned out pretty well, going to make this a regular thing!
It’s part of my “upgrade salad to meal” program now.
Anyone who finds garlic or onions hard on their stomach, or inclined to give them breath problems or a dirty tasting mouth should try replacing them in recipes with asafoetida. It tastes the same, you only need 1/2 tsp to flavour a dish and it doesn’t do anything to harm you. I never use anything else now I’ve tried it. Thanks for another great recipe, I love your site and use it all the time.
I also find Asafoetida works out cheaper than onions and garlic. A 1/4 to 1/2 a teaspoon is all it takes. It’s often labelled as “hing”. A $3 tub lasts me for months.
This looks like a great idea for lunches! I may throw in a bit of chicken – the Shwarma chicken strips and maybe subtract the feta. Can’t wait to try it!
These were fantastic. I had some roasted red peppers in garlic olive oil, so I just left out the extra oil.
This recipe will serve me well for lunches for the coming week.
These look and sound amazing, yum!
xx Kelly
Sparkles and Shoes
Are the roasted peppers really preserved only in water? The only ones I can get here are in water with vinegar.
It doesn’t taste vinegary at all, so I’m pretty sure it’s just water. It’s a little thick, though, so I’m not sure what else might be in there or if that’s just what happens when peppers sit in the water. You can definitely use the vinegar kind if the flavor doesn’t bother you (sounds pretty yummy to me).
YUM! I’m also thinking this would be awesome assembled (minus spinach and cukes) drizzled with olive oil, and toasted in a toaster oven and then topped with the cold crisp veggies, flat-bread style.
Okay, I know what I’m doing with the jar of peppers in my fridge… NOM
Yum! I love adding roasted red peppers to hummus.
Have you made your hummus by removing the chickpea skins? It almost makes it into hummus whipped cream…yummy!
I haven’t yet had the patience to try that. hahaha
Is there some quick/easy way to do that, or do I have to sit at my kitchen table for two hours peeling chickpeas?
Yes there is! If you heat the chickpeas with some baking soda, then agitate the beans in water, the skins come right off. America’s Test Kitchen demonstrates: https://youtu.be/2Hh9tDJoUjw They heat the chickpeas in a pan, but I always microwave and it turns out fine.
Thanks for the tip! That actually sounds pretty easy, so I might try it for once. :)
The Roasted Red Pepper Hummus wrap reminds me of the flat bread from Tropical Smoothie Cafe. But, the greens were tossed in a tasty vinaigrette, and the flat bread was toasted. I LOVE hummus, and will definitely make the wrap for a light lunch. :-)
Any time I’m working with roasted peppers I make it a point to utilize that powerfully flavorful juice it is stored in. Highly recommend adding that to the chickpea –substitute for some of the olive oil if you’re afraid it’d be too runny.
GREAT idea!!
Just added this to our RV meal plan. Trying to find delicious meals that can be easily made in our RV and this is one of them. Thanks!