Wraps with Spinach and Hummus

In my view wraps are the perfect lunch and the perfect light meal, they always go well down with dinner guests and each and every time I serve them I get asked for the recipe. The recipe is simple; buy some organic hummus (or make hummus at home) and tortilla wraps from a health food store, buy the freshest vegetables such as peppers, avocados, tomatoes, green leaves (salad), add some pine nuts or sunflower seeds and you have yourself a fantastic meal. You can also slice the wraps into 4 pieces and serve if you have guests over or if you have a kocktail party. These are always, always a crowd pleaser. I also love taking these with me for lunch and so does my husband.

My favourite lunch and light dinner

This recipe is:

  • Egg free
  • Lactose (dairy) free
  • Vegan

This recipe is easy to make:

  • Nut free

Wraps with Spinach and Hummus

Serves 3-5 people as a snack or starter


  • 300 grams (11 oz)  hummus from a health food store or home made
  • 1 large avocado, very ripe, sliced fairly coarsely
  • 2 tomatoes, ripe, sliced fairly thinly
  • 150 grams (5 oz) fresh spinach, washed
  • 50 grams (1½ oz) cos lettuce or rocket leaves (or any leave you prefer), washed
  • 1 large pepper (red, orange or yellow), sliced fairly coarsely
  • 50 grams (1½ oz) pine nuts (omit if you have allergies)
  • 50 grams (1½ oz) sunflower seeds (omit if you have allergies)
  • 8 spelt wraps, corn or wholemeal wheat wraps (home made or from a health food store)
  • Pinch of pepper (black)


  1. Start with preparing the 300 grams hummus if you are making it at home.
  2. Cut the avocado in half lengthwise. Gently twist the two halves in opposite direction if you find the flesh clinging to the pit. Remove the pit, either with a spoon or by spearing with the tip of a knife. Place the halves face down, then peel and slice fairly coarsely.
  3. Cut the 2 tomatoes in half and scoop out the seeds. Slice fairly finely.
  4. Wash the 150 grams spinach and 50 grams cos lettuce or rocket leaves.
  5. Trim the pepper, slice in half lengthwise, scoop out the seeds and membranes and slice fairly coarsely.
  6. If you prefer to toast the sunflower seeds and the pine nuts then heat a frying pan over high heat (without any oil), add the 50 grams pine nuts and 50 grams sunflower seeds. Dry-toast until fragrant, approximately for 10-20 seconds.
  7. Next, lay out all the ingredients in front of you: hummus, spinach, salad leaves, pine nuts, sunflower seeds, the 8 wraps, tomatoes, pepper and avocado.
  8. Lay the wraps flat on a clean surface.
  9. Spread the hummus onto the wraps in a very thick layer.
  10. Arrange the spinach, salad leaves, pine nuts, sunflower seeds, tomatoes, pepper and avocado on each one.
  11. Sprinkle a pinch of pepper over the hummus.
  12. Fold or roll the wraps so that the ingredients don't fall out.
  13. If serving as a snack or a starter, slice each wrap into 3-4 pieces.


  • This is an excellent light veggie lunch which is often found in my lunch box!
  • This is my favourite snack on a road trip or at a picnic, so easy to prepare and a joy to serve and eat.
  • These are always a crowd pleasure at parties.
  • These wraps do not freeze well so prepare on the same day you are serving them.