Healthy Hummus Veggie Wrap: Easy Earth Day Lunch
Earth Day is a beautiful reminder that small daily choices matter.
We don’t need to be perfect to make a positive impact. Often, the most meaningful changes are the ones we can actually sustain. And choosing more plant-forward meals is one simple place to begin.
A meal built around vegetables, beans, whole grains, and flavorful whole-food ingredients can support both personal wellness and a lighter environmental footprint.
This is one of the reasons a Hummus Veggie Wrap is such a favorite in my kitchen.
It’s quick, flexible, DELICIOUS, and easy enough for real life.
Whether you need a fast lunch, a simple dinner, or something nourishing on a busy day, this wrap comes together with everyday ingredients and endless room to adapt.
Below (scroll down for full detailsπ) I'll show you a quick version, and then two delicious ways to upgrade your wrap if you have more time:
- Roast the vegetables
- Add balsamic tempeh (marinated in your own simple, oil-free dressing)
These two additions will give the meal even more flavor and a huge protein boost -- and you can do it all on one pan. Do this on the weekend, then roll up fresh wraps throughout the week... in minutes!
π₯ Watch the Video
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π₯ Download the Printable Recipe
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Full recipe below π
Simple Earth Day Reminder
Earth Day doesn’t have to be about doing everything perfectly.
Sometimes it begins with one lunch.
One better swap.
One meal that helps you feel good and does some good, too.
That counts.
Optional Eco-Friendly Home Swaps I Love
If you’re also looking for easy Earth Day inspiration around the house, I try to choose human- and planet-friendly products whenever possible.
I recently discovered a brand of home and personal care products that checks all the boxes, and I'm excited to share it with you.
The company is called ATTITUDE, and the products are EWG-verified, meaning a third party (The Environmental Working Group) has rigorously tested and approved them for ingredient safety.
My favorites so far include:
- Household cleaners (all-purpose cleaner, bathrooms, floors, windows + glass)
- Personal care (shampoo, conditioner, body wash, hand soap, lip balm, deodorant)
- Laundry and dish soap
- They also have sunscreen, baby + kids products, pet care, and more... plus eco-friendly refill packaging options
These products are so lovely. They really work, the scents are subtle and non-irritating (I'm super sensitive to fragrance), and the "EWG Verified" seal of approval gives me huge peace of mind.
There are many good brands out there making nice products; however, this brand is also surprisingly reasonably priced -- a huge win in these expensive times!
Because I admire the company so much, I reached out to establish a brand partnership, and they accepted! Now I can share an exclusive discount code with Green Sage community members:
Use code 10SDOUGHERTY at checkout to save 10% on the ATTITUDE website
π Shop here
Note: Your purchase will earn me a very small commission that will help support my work. Thank you in advance for supporting my efforts to bring you healthy, delicious recipes!
And now for the recipe π
π₯£ Ingredients
This recipe makes 6 wraps.
Quick, raw veggie version:
- Whole wheat tortillas
- Your favorite hummus (oil-free if desired, and stay tuned for my recipe coming soon!)
- Whatever fresh veggies you have on hand, sliced into long strips:
- Bell peppers, broccolini, zucchini, and portobello mushrooms are a great place to start
- Fig-sweetened balsamic vinegar (or regular balsamic vinegar is also yummy)
- Pine nuts (or chickpeas, or other nuts you enjoy, if desired)
- Baby spinach (or other fresh greens)
Instructions
Lay a tortilla on a plate.
Spread the center with hummus.
Top the hummus with sliced veggies. Long slices help keep everything together while you eat the wrap!
Drizzle the veggies with balsamic vinegar.
Sprinkle on some pine nuts. Top with greens.
Roll the wrap, set it seam-side down, slice it in half and enjoy!
Bonus Version
If you have extra time, marinate some protein-packed tempeh in your own, homemade oil-free balsamic marinade, and roast it in the oven alongside your veggies.
Marinade Ingredients
- ¼ cup balsamic vinegar
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp dried basil
- ¼ tsp dried oregano
- 1 tsp almond butter
- ½ tsp date syrup (optional)
- 2 Tbsp water
Combine all the ingredients and blend until smooth.
Slice the tempeh width-wise into ½-inch slices, place them into a shallow dish, pour the marinade over the tempeh, then allow it to marinate (stirring occasionally) for up to an hour.
To Roast:
Preheat the oven to 400 degrees F, and line a baking sheet with parchment.
Spread the veggies and marinated tempeh over the baking sheet.
Roast for 30 minutes, flip the veggies and tempeh with a spatula, then return to the oven for 5 minutes, until the veggies are softened but still vibrant in color.
Assemble the Wrap:
Proceed as described above by spreading a tortilla with hummus. Lay the roasted veggies on the hummus, then place the tempeh on top.
Roll the wrap, lay it seam-side down, and slice the wrap in half.
Serve alongside a baby spinach salad dressed with your remaining balsamic marinade, and sprinkle some sunflower seeds on top, if desired.
Serve and enjoy!
Final Thought
If you make this wrap, I’d love to hear what you added to yours.
And if you’d like more delicious whole food plant-based recipes that support an active, vibrant life, be sure to subscribe to my YouTube channel and email list.
