Hummus Crunchy Vegetable Wrap

Ingredients by component

Wholemeal tortillas

• 140 g dairy-free wholemeal tortillas

Sandwich hummus

• 250 g cooked chickpeas
• 25 g tahini
• 20 ml lemon juice
• 30 ml water
• 2 g salt

Cucumber and pepper crunch

• 200 g cucumber
• 150 g red bell pepper
• 100 g carrots

Rocket leaves

• 50 g rocket

Mustard vinaigrette

• 20 g mustard
• 25 ml apple cider vinegar
• 25 ml olive oil
• 10 ml maple syrup

Preparation and assembly

1. Cooked components can be prepared the evening before. Cool promptly in shallow containers and refrigerate; the preparation time excludes chilling before packing. Pack all components and dressings cold.
2. Wholemeal tortillas: Warm the two tortillas in a dry pan for 15 seconds per side just to make them pliable. Cool completely before filling.
3. Sandwich hummus: Blend drained chickpeas with tahini, lemon, water and salt for 2 minutes, scraping down the sides.
4. Sandwich hummus: Keep the hummus thick so it does not soak the bread. Chill before using.
5. Cucumber and pepper crunch: Halve cucumber, scoop out watery seeds and dice. Slice pepper into strips and carrot into thin sticks.
6. Cucumber and pepper crunch: Dry vegetables and pack separately from dressing to keep crisp.
7. Rocket leaves: Wash rocket and dry thoroughly in a salad spinner. Pack dry without dressing.
8. Mustard vinaigrette: Whisk mustard with vinegar and syrup. Drizzle in oil while whisking.
9. Mustard vinaigrette: Transfer to a small leakproof container and shake before using.
10. Fill bread with cold ingredients shortly before leaving. Drain wet vegetables and pack liquid dressing separately. Roll wraps tightly with the sides tucked in and wrap in paper; fill pita pockets without overpacking.

Tip

Prepare for the next working day. Refrigerate at 4°C or below, carry in an insulated bag with two cold packs and refrigerate on arrival. Add dressing just before eating.

Packed lunch food safety guidance