Recipe description
June 7, 2026
Lentil Hummus Veggie Wrap
Fiber-rich lentil hummus wrap to support diverse gut-friendly eating.
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: egg, sesame, sulfites
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten, histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, hummus, and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant-based protein and fiber-rich wrap for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Wrap, whole grain
1
piece
Hummus
3
tablespoon
Lentils
6
tablespoon
Lettuce
0.5
bowl
Tomato
1
piece
Cucumber
0.5
bowl
Avocado
0.5
piece
Lemon juice
1
teaspoon
Instructions
1
Cook the lentils according to package instructions until tender.
2
In a bowl, combine the cooked lentils and hummus, mixing well.
3
Chop the cucumber and red capsicum into small pieces.
4
Layer the lettuce, lentil-hummus mixture, cucumber, and red capsicum on each tortilla.
5
Drizzle with olive oil, and season with salt and pepper.
6
Wrap the tortilla tightly and slice in half to serve.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
16 g
Protein
52 g
Carbohydrates
12 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
1.2 g
Salt
FAQ
Is this wrap vegan?
Yes. It uses lentils, hummus and vegetables with a plant-based wrap.
Can I customize the vegetables?
Absolutely. Use whatever crisp vegetables you like and swap in favorites.
How long can I store leftovers?
Store in an airtight container in the fridge and best within 1–2 days.
What type of wrap should I use?
Choose a wrap you enjoy—whole-wheat, spinach, or corn are common options.
Can I make this gluten-free?
Yes. Use a gluten-free wrap and check label ingredients for gluten.
How much protein does one wrap contain?
Protein comes from lentils and hummus; the exact amount depends on wrap size and fillings.
How can I meal-prep this for busy days?
Cook or prep the lentils and chop veggies in advance, then assemble or roll up in the morning.
Are there any allergens I should watch for?
Hummus often contains sesame (tahini) and some wraps contain gluten; check ingredient lists.
How can I boost flavor or nutrition?
Add fresh herbs, a squeeze of lemon, and spices like cumin or paprika to enhance flavor.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.