Ingredients

For Frying Carrots:

• Carrots: 500 grams (3 medium to large carrots), chopped
• Onion: 1 heaping cup (135 grams, 1/2 of a medium onion), sliced
• Olive oil: 1 tablespoon
• Salt: 1/2 teaspoon
• Water: 1/2 cup

For the Hummus:

• Chickpeas: 1 can (540 ml) or approximately 355 grams home-cooked chickpeas, drained
• Tahini: 4 tablespoons
• Olive oil: 3 tablespoons (cold-pressed extra virgin olive oil recommended)
• Lemon juice: 3 to 4 tablespoons (or to taste)
• Garlic: 2 cloves, grated or minced
• Ground cumin: 1 teaspoon
• Cayenne pepper: 1/4 teaspoon (optional, or to taste)
• Salt: To taste (1 teaspoon pink Himalayan salt recommended)

For the Vegetable Wrap:

• Whole wheat tortilla wrap
• Purple radish, sliced
• Cucumber, sliced
• Bell pepper, sliced
• Arugula sprouts
• (Optional) Extra protein of choice (chicken, tofu, etc.)

Topping for Hummus Dip (Optional):

• Paprika
• Olive oil
• Parsley, chopped

Step-by-Step Instructions

Step 1: Fry the Carrots

1. Heat the pan: In a large pan, heat 1 tablespoon of olive oil over medium-high heat.
2. Cook the vegetables: Add the chopped carrots and sliced onion to the pan. Sauté the vegetables for about 4-5 minutes, until they start to caramelize and turn golden.
3. Add water and simmer: Pour in 1/2 cup of water, reduce the heat to low, and cover the pan. Let the carrots simmer for another 10-12 minutes, or until they are soft and mushy.
4. Cool the mixture: Once the carrots are fully cooked, remove the pan from the heat and cover it with a lid. This will prevent the carrots from drying out while they cool down.

Step 2: Prepare the Hummus

1. Add ingredients to the food processor: In a food processor, combine the drained chickpeas, the cooked carrots and onions (including any remaining liquid), 4 tablespoons of tahini, 2 grated garlic cloves, 3-4 tablespoons of lemon juice, 1 teaspoon of ground cumin, cayenne pepper (optional), salt to taste, and 3 tablespoons of olive oil.
2. Blend the hummus: Process the mixture for about 5-6 minutes, stopping occasionally to scrape down the sides of the food processor, until the hummus is smooth and creamy.
3. Adjust seasoning: Taste the hummus and adjust the seasoning as needed, adding more salt, lemon juice, or cumin if desired.

Step 3: Make the Vegetable Wrap

1. Spread the hummus: Lay a whole wheat tortilla wrap on a flat surface. Spread a generous layer of the carrot hummus over the surface of the wrap.
2. Add the vegetables: Layer the wrap with slices of purple radish, cucumber, and bell pepper. Top with fresh arugula sprouts for a peppery crunch.
3. Add extra protein (optional): If you prefer, add your choice of extra protein, such as grilled chicken, tofu, or tempeh.
4. Roll the wrap: Gently roll the tortilla, tucking in the sides as you go, to create a neat wrap.
5. Serve: Slice the wrap in half for easy serving.

Optional Toppings for the Hummus Dip:

If serving the hummus as a dip rather than in a wrap:

• Garnish with paprika: Sprinkle a pinch of paprika over the top for color and a subtle hint of spice.
• Drizzle with olive oil: Add a drizzle of high-quality olive oil for richness.
• Add fresh parsley: Garnish with finely chopped parsley for a fresh, herbal touch.

Cooking Tips

• Carrot cooking tip: Make sure the carrots are cooked until they are soft and mushy. This will ensure that the hummus is smooth and creamy when blended.
• Keep the moisture: When cooling the carrots and onions, keep them covered to retain the moisture. This helps prevent the mixture from becoming too dry.
• High-quality ingredients: Use good-quality tahini and olive oil for the best flavor in your hummus.
• Spice it up: If you like a little heat, don’t skip the cayenne pepper, or add a bit more for an extra kick.
• Vegetable variations: Feel free to swap out the vegetables in the wrap for your favorites. Try adding avocado, spinach, or shredded lettuce for added variety.

Nutritional Facts (Per Serving of Carrot Hummus, 2 Tbsp Portion)

• Calories: 90 kcal
• Protein: 3 g
• Carbohydrates: 6 g
• Fat: 6 g
• Saturated Fat: 1 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 120 mg
• Calcium: 20 mg
• Iron: 1 mg

Frequently Asked Questions (FAQs)

1. Can I make this hummus ahead of time?
   • Yes, carrot hummus can be made ahead and stored in the refrigerator for up to 5 days. Just keep it in an airtight container, and give it a good stir before serving.
2. Can I use canned carrots instead of fresh?
   • Fresh carrots are recommended for the best flavor and texture, but you can use canned carrots in a pinch. Just drain them well and sauté with onions to build some caramelized flavor.
3. What other vegetables can I use in the wrap?
   • You can substitute or add other vegetables such as spinach, avocado, lettuce, or even roasted vegetables like sweet potatoes or zucchini.
4. Can I freeze the hummus?
   • Yes, hummus can be frozen. Store it in a freezer-safe container for up to 3 months. Thaw it in the fridge and give it a good stir before eating.
5. What’s a good substitute for tahini?
   • If you don’t have tahini, you can substitute with almond butter, sunflower seed butter, or even peanut butter for a different but still delicious flavor.

Conclusion

Carrot Hummus and Vegetable Wraps are a healthy, flavorful, and satisfying option for those looking to add more plant-based meals into their diet. The natural sweetness of the caramelized carrots, combined with the creamy chickpeas and tahini, creates a unique take on classic hummus. This hummus can be used in wraps, as a dip, or spread on sandwiches.

The wraps are versatile, making them perfect for a quick lunch, a light dinner, or even meal prep. They’re easily customizable with various vegetables and proteins, allowing you to cater them to your own tastes. Not only are these wraps packed with nutrients, but they are also easy to make, making them an ideal choice for busy days when you need something delicious and wholesome.