Recipe description
July 30, 2026
Pickled Cabbage Hummus Veggie Wrap
A gut-friendly wrap with pickled cabbage and fiber-rich hummus.
Plant Based
Easy Recipe
Family Friendly
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.
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Overall
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We found the following allergens in the recipe ingredients: sesame, mustard, sulfites, egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole grains, hummus, and vegetables.
- Includes fermented sauerkraut for gut-friendly microbes.
- Diverse plant lineup supports polyphenols and vegetable variety.
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
Hummus
0.5
cup
Sauerkraut
0.5
cup
Wrap, whole grain
2
piece
Carrot
0.5
cup
Cucumber
0.5
cup
Capsicum, red
0.5
cup
Lettuce
1
cup
Oil, olive
1
teaspoon
Lemon juice
1
teaspoon
Salt
0.25
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Lay out the whole grain wraps on a clean surface.
2
Spread a generous layer of hummus evenly over each wrap, leaving a 1-inch border around the edges.
3
Layer the pickled cabbage, shredded carrot, sliced cucumber, and red capsicum strips over the hummus.
4
Add a handful of fresh lettuce leaves on top of the vegetables.
5
Drizzle lightly with olive oil and lemon juice, then season with a pinch of salt and black pepper.
6
Carefully roll each wrap tightly from one end, tucking in the sides as you go to secure the filling.
7
Slice each wrap in half diagonally and serve immediately, or wrap in parchment paper for a portable meal.
Nutrition
430 kcal
Calories
12 g
Protein
52 g
Carbohydrates
7 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
Is this wrap vegan/vegetarian?
Vegetarian. It’s dairy-free and plant-based; it can be vegan if your wrap is vegan.
Is this gluten-free?
The wrap is whole grain and contains gluten; use a certified gluten-free wrap to make it gluten-free.
How many servings does this make?
2 servings (2 wraps).
What are the main sources of protein and fiber?
Hummus provides plant protein and fiber; the vegetables and wrap add more fiber.
How should I store leftovers?
Store components in the fridge; assembled wraps are best eaten fresh; refrigerate leftovers for up to 1 day if needed.
Can I customize with other greens or veggies?
Yes—swap in your preferred greens and crunchy vegetables (e.g., spinach, kale, sprouts, peppers).
Are there common allergens I should watch for?
Hummus can contain sesame (tahini); wraps may contain gluten. Check labels if you have allergies.
Any tips to prevent a soggy wrap?
Spread hummus toward the edges, pat vegetables dry, and avoid excess moisture to keep it from getting soggy.
Can I make this ahead for lunch?
Assembled wraps are best fresh; you can prep fillings in advance and assemble when ready, or wrap and refrigerate for portability.
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