Recipe description
October 7, 2026
Seeded Wrap with Hummus and Herb Salad
A fiber-rich seeded wrap with creamy hummus and a fresh, diverse herb salad
Fiber Rich
Whole Grains
Plant Based
86%
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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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, whole grains, vegetables, and seeds.
- Combines herbs, rocket, tomatoes, cucumber, lemon, and seeds for strong plant diversity.
- Balances carbohydrates with plant protein and healthy fats.
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
2
piece
Hummus
6
tablespoon
Rocket
1
cup
Fresh herbs
4
tablespoons
Seeds
3
tablespoon
Lemon juice
2
teaspoon
Oil, olive
2
tablespoon
Cherry tomatoes
6
cup
Cucumber
0.5
bowl
Instructions
1
Toast the mixed seeds in a dry pan over medium heat for 2-3 minutes until fragrant, then set aside to cool.
2
Halve the cherry tomatoes and thinly slice the cucumber.
3
In a bowl, combine the rocket, fresh herbs, cherry tomatoes, and cucumber.
4
Whisk the lemon juice with the olive oil, season lightly, and toss with the herb salad.
5
Warm the whole grain wraps in a dry pan or microwave for about 30 seconds until soft.
6
Spread the hummus evenly over each wrap.
7
Pile the herb salad onto each wrap and sprinkle with the toasted seeds.
8
Roll up the wraps, slice in half if desired, and serve immediately.
More Recipes For Your Gut
Nutrition
510 kcal
Calories
17 g
Protein
62 g
Carbohydrates
13 g
Fiber
8 g
Sugar
24 g
Fat
3 g
Saturated fat
1.2 g
Salt
FAQ
How many servings does this seeded hummus wrap recipe make?
The recipe makes 2 servings, with 1 wrap per serving.
Is this seeded wrap vegan?
Yes, the listed ingredients are vegan. Check the labels of the wraps and hummus to confirm they contain no dairy or other animal-derived ingredients.
Is this wrap gluten-free?
Not usually, because standard whole grain wraps may contain wheat. Use certified gluten-free wraps if needed.
Can I use different vegetables or herbs?
Yes. Try spinach, lettuce, grated carrot, coriander, or basil while keeping the quantities flexible.
Can I prepare these wraps in advance?
You can prepare the salad and toasted seeds ahead of time. For the best texture, assemble the wraps shortly before serving and refrigerate any leftovers promptly.
How can I stop the wrap from becoming soggy?
Drain excess moisture from the tomatoes and cucumber, toss the salad just before assembling, and avoid adding more dressing than needed.
What are the main nutritional benefits of this wrap?
Hummus provides plant protein and fiber, while the vegetables, herbs, and seeds add flavor, texture, and a variety of nutrients.
Can I make this recipe without seeds?
Yes. Omit the seeds or replace them with roasted chickpeas or extra chopped vegetables if suitable for your dietary needs.
How should I store leftover wraps?
Wrap them tightly and refrigerate them. For better texture, store the salad and wraps separately when possible and eat them promptly.
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