Recipe description
June 18, 2026
Whole-grain wrap with hummus and grilled vegetables
Fiber-rich wrap supporting gentle digestion and gut diversity.
Whole Grains
Protein Rich
Plant Based
90%
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
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole grains, legumes, and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and steady energy from complex carbs.
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
Capsicum, red
1
piece
Zucchini
1
piece
Eggplant
1
cup
Oil, olive
1
tablespoon
Instructions
1
Preheat your grill or grill pan on medium-high heat.
2
Slice the bell pepper, zucchini, and eggplant into thin strips.
3
Drizzle the vegetables with olive oil and season with salt and pepper.
4
Grill the vegetables for about 5-7 minutes, turning occasionally until they are tender and nicely charred.
5
Spread 2 tablespoons of hummus on each whole grain wrap.
6
Top the hummus with the grilled vegetables.
7
Roll up the wraps tightly and slice in half to serve.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
14 g
Protein
48 g
Carbohydrates
9 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this wrap suitable for vegetarians and vegans?
Yes. It’s plant-based. If you need gluten-free, use a gluten-free wrap and check the ingredients for dairy or eggs.
How should I adapt it if I have gluten sensitivity or celiac disease?
Use a gluten-free wrap and avoid cross-contamination.
How much fiber does one wrap provide?
Fiber content depends on the wrap and vegetables; check the nutrition label on your wrap.
Can I prepare this ahead of time?
Yes. Grill the vegetables in advance, keep the hummus and wraps separate, and assemble just before eating.
What vegetables work best?
Bell peppers, zucchini, red onion, mushrooms, eggplant, and tomatoes — use what you have.
How do I grill vegetables without losing texture?
Toss with a little oil, salt, and pepper; grill until tender-crisp, or roast them.
Is hummus essential, or can I substitute?
Hummus adds creaminess and protein; you can substitute mashed avocado, tahini, or dairy-free yogurt.
How can I make this kid-friendly?
Use milder vegetables or pre-cook onions, cut into bite-sized pieces, and wrap in a soft tortilla.
How should I store leftovers?
Wrap or store in an airtight container in the fridge; best within 1–2 days; reheat gently or serve cold.
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