Recipe description
August 2, 2026
Seeded Wrap with Hummus and Roasted Tomatoes
A fiber-rich, plant-forward wrap with creamy hummus and vibrant roasted tomatoes.
High Fiber
High Omega-3
Plant Based
84%
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: egg, sesame, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpea hummus, whole grains, vegetables, and seeds.
- Combines colorful tomatoes, lettuce, seeds, and legumes for plant diversity.
- Provides a practical balance of carbohydrates, 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
4
tablespoon
Tomato, roma
4
piece
Seed, sunflower
1
tablespoon
Seed, pumpkin
1
tablespoon
Lettuce
1
cup
Oil, olive
1
teaspoon
Salt
0.25
teaspoon
Black pepper
0.125
teaspoon
Instructions
1
Preheat oven to 200°C (400°F). Halve Roma tomatoes, toss with olive oil, salt, and pepper, then roast for 20-25 minutes until softened and slightly caramelized.
2
While tomatoes roast, lay out whole grain wraps. Spread 2 tablespoons of hummus evenly over each wrap.
3
Layer roasted tomatoes and fresh lettuce leaves over the hummus on each wrap.
4
Sprinkle sunflower and pumpkin seeds evenly over the fillings.
5
Fold in the sides of each wrap and roll tightly from the bottom to enclose the fillings. Slice in half if desired and serve immediately.
More Recipes For Your Gut
Nutrition
355 kcal
Calories
12 g
Protein
51 g
Carbohydrates
10 g
Fiber
7 g
Sugar
13 g
Fat
2 g
Saturated fat
1.1 g
Salt
FAQ
How many servings does this seeded hummus wrap make?
The recipe makes 2 servings, with one wrap per person.
How long should the tomatoes roast?
Roast halved Roma tomatoes at 200°C (400°F) for 20–25 minutes, until softened and lightly caramelized.
Can I use another type of tomato?
Yes. Cherry, plum, or other ripe tomatoes can be used, though roasting time may vary.
Can I prepare the tomatoes in advance?
Yes. Cool the roasted tomatoes and refrigerate them in a covered container, then use within 2–3 days.
Is this wrap vegan?
It can be vegan if the hummus and whole-grain wraps contain no animal-derived ingredients. Check the labels.
How can I make the wrap gluten-free?
Use certified gluten-free wraps and check the labels of the hummus and other packaged ingredients.
What allergens may this recipe contain?
Hummus commonly contains sesame through tahini, and the wraps may contain wheat or gluten. Check labels for other allergens.
Can I add other vegetables or toppings?
Yes. Cucumber, grated carrot, roasted peppers, or fresh herbs can add extra texture and flavor.
How should I stop the wrap from becoming soggy?
Let the tomatoes cool and drain excess moisture before assembling. Eat the wrap soon after rolling.
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