Recipe description
October 1, 2026
Wholegrain Tortilla with Hummus and Pickled Cabbage
A fiber-rich wrap with creamy hummus, tangy cabbage, and satisfying plant variety.
High Omega-3
Legume Rich
Fiber Rich
85%
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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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, whole grains, cabbage, and carrot.
- Includes colorful plant foods and olive oil for variety and polyphenols.
- Balanced with plant protein, healthy fats, and slow-digesting carbohydrates.
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
Cabbage, red
1
bowl
Vinegar, apple
2
tablespoon
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Carrot
1
piece
Instructions
1
Finely shred the red cabbage and grate the carrot, then place both in a bowl.
2
Toss the cabbage and carrot with apple vinegar, olive oil, and salt. Let it sit for 10 minutes to pickle slightly.
3
Warm the wholegrain wraps in a dry pan for about 30 seconds per side.
4
Spread 3 tablespoons of hummus over each warm wrap.
5
Add a generous portion of the pickled cabbage and carrot on top of the hummus.
6
Roll up the wraps tightly, slice in half if desired, and serve immediately.
More Recipes For Your Gut
Nutrition
390 kcal
Calories
12 g
Protein
54 g
Carbohydrates
11 g
Fiber
8 g
Sugar
16 g
Fat
2.5 g
Saturated fat
1.4 g
Salt
FAQ
How many servings does this recipe make?
It makes 2 servings, with one tortilla per person.
How long does the pickled cabbage need to sit?
Let the cabbage and carrot sit with the vinegar, oil, and salt for about 10 minutes.
Do I need to cook the red cabbage?
No. Finely shredding it and briefly marinating it softens it slightly while keeping some crunch.
Can I use a different type of vinegar?
Yes. White wine vinegar or another mild vinegar can replace apple vinegar, although the flavor will vary.
Can I make these tortillas vegan?
They can be vegan if the tortilla and hummus are made without animal-derived ingredients. Check the product labels.
Can I prepare the filling ahead of time?
Yes. Prepare the cabbage mixture ahead and refrigerate it in a covered container. Assemble the tortillas just before serving.
How should I store leftovers?
Store the filling and assembled tortillas in the refrigerator in separate airtight containers when possible. Eat assembled tortillas within 24 hours for the best texture.
How can I make the tortillas easier to roll?
Warm each tortilla in a dry pan for about 30 seconds per side, then roll it while still warm.
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