Chickpea and Pesto Hummus Wraps

Chickpea and Pesto Hummus Wraps

These delicious Chickpea and Pesto Hummus Wraps are perfect for a child. Made with whole wheat tortilla wraps, they provide a vegetarian and Italian-inspired option that is a good source of fibre. The creamy homemade chickpea and pesto hummus filling offers a delightful burst of flavour while providing a good source of protein. These wraps are easy to prepare, suitable for various dietary needs, and offer a healthier alternative to traditional afternoon tea sandwiches.

Serves:  6

Dietary: Suitable for vegetarian, vegan (if pesto sauce is vegan).

Contains: gluten (wraps), tree nuts (pesto sauce), egg (pesto sauce), milk (pesto sauce)

May Contain: peanuts (pesto sauce), mustard (pesto sauce), sulphites (pesto sauce)

Preparation time: 10 minutes


3 medium (60 g each) Wholemeal tortilla wraps
½ tin or 5 Tbsp (200 g) chickpeas, drained
2 Tbsp (50 g)green Pesto sauce (store-bought)
⅓ cup (80 ml) warm water
2 Tbsp olive oil
Juice of 1 lemon
1 garlic clove, peeled and crushed
1 cup (100 g) carrot, grated
½ cucumber, sliced
½ red pepper, sliced


  1. Mix 200 g of chickpeas and 2 Tbsp of pesto in a food processor and blend until very smooth.
  2. Add water one tablespoon at a time until the right consistency is reached if the hummus is too thick.
  3. Lay a tortilla wrap on a flat surface.
  4. Spread a thin layer of pesto houmous sauce over the wrap.
  5. Spread the grated carrot evenly over the wrap.
  6. Arrange sliced bell peppers and cucumbers evenly over the grated carrot.
  7. Roll up the tortilla tightly, tucking in the sides as you go.
  8. Slice the wrap into bite-sized pinwheels or serve as half a whole wrap.


This recipe has been donated by Anya Lewonowski, Student Nutritionist at Oxford Brookes University.



Per serving: ½ wrap
Total calories: 234 kcal
Fat: 12.0 g
 of which saturates: 2.0 g
Carbohydrate: 22 g
 of which sugars: 4.0 g
Fibre:  5.4 g
Protein:  6.9 g
Salt:  0.60 g



  • Chickpea and pesto hummus wraps are good dietary fibre sources, mainly contributed by whole wheat tortilla wraps, grated carrots, and chickpeas. Fibre supports healthy digestion.
  • The recipe for Chickpea and Pesto Hummus Wraps incorporates a homemade chickpea and pesto hummus as a filling instead of high-fat spreads like mayonnaise. This reduces the saturated fat content while adding flavour and creaminess to the wraps.
  • Overall, this recipe is low in saturated fat and sugar and a good source of protein, fibre, vitamins A and C.



  • Use gluten-free wraps to accommodate those who are coeliac.
  • Make a homemade pesto sauce Instead of using store-bought pesto sauce.  Making pesto sauce at home allows you to control the ingredients and adjust the flavours to your liking. Combine fresh basil leaves, garlic, pine nuts (or alternative nuts/seeds), olive oil, and grated Parmesan cheese in a food processor or blender until smooth. Adjust the quantities to achieve the desired consistency and taste.
  • The wraps can also be toasted to add some crispy texture to the wrap.


Consumer Tested by Alice Cullinane, Student Nutritionist at Atlantic Technological University

Checked by Kathy Lewis, R.Nutr.,


© 2023 The Caroline Walker Trust