Lunch

Hummus and Roasted Vegetable Wholemeal Wrap

Name: Hummus and Roasted Vegetable Wholemeal Wrap
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 1 wrap, about 60 g Wholemeal wrap; 50 g Hummus; 80 g Courgette; 80 g Red pepper; 40 g Red onion; 1 tsp (5 g) Olive oil; 30 g Spinach; A squeeze Lemon juice; 1 tbsp (10 g) Pumpkin seeds; To taste Salt

Courgette, red pepper and red onion roasted in a little oil, rolled into a wholemeal wrap with hummus, spinach, lemon and pumpkin seeds. 455 kcal, with no meat and no dairy.

Calories: 455kcal
Protein: 15g
Fat: 23g
Carbs: 45g

Per serving, makes 1. 15 minutes of work, then twenty-five minutes in the oven. Published 8 September 2026.

Allergens

Gluten
Sesame

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Wholemeal wrap1 wrap, about 60 g
Hummus50 g
A generous spread. Hummus is 17% fat, and at 50 g it is a bigger share of the fat than the oil. Shop-bought. Reduced-fat versions are nearer 200 kcal.
Courgette80 g
Red pepper80 g
Red onion40 g
Olive oil1 tsp (5 g)
Spinach30 g
Lemon juiceA squeeze
Pumpkin seeds1 tbsp (10 g)
SaltTo taste

Method

Heat the oven to 220°C. Cut the courgette into rounds, the pepper into strips and the onion into wedges, toss them with the oil and salt, and spread them in one layer on a tray.
Roast for twenty-five minutes, turning once, until the edges have charred. Let them cool a little.
Warm the wrap. Spread the hummus over it, lay on the spinach, then the vegetables, squeeze over lemon and scatter the seeds. Roll tightly and cut across.

Worth knowing

Protein is 15 g, which is low for a lunch on this site. Add 60 g of tinned chickpeas to the tray for the last ten minutes and it rises by about 4 g.
Roast a whole tray of vegetables and this is three lunches. They are as good cold.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.