Vegan Lunch Ideas: Hummus Wrap

When you choose not to eat meat, cheese, or eggs, what possibilites are left for lunch?  At first, it can seem like the pickings are slim.  Certainly none of the staples I grew up with are vegan…salami, cheese, egg salad, tuna fish, BLTs, liverwurst…they are all out.  For the newbie vegan, it can seem like a long boring life of peanut butter and jelly lies ahead.

Well, the good news is, that doesn’t have to be the case!  There are so many vegan lunch options available, sometimes I have a hard time deciding which one I am in the mood for.   There’s hummus, marinated baked tofu, avocado + hickory smoked tofurky slices, chickpea salad, tofu salad, sun-dried tomato bruschetta, olive tapenade, peanut butter + banana…just to name a few!  Then there’s the preparation.  You can make a classic sandwich, an open-faced sandwich, a wrap, a stuffed pita, a grilled sandwich, a grilled tortilla, and the list goes on.  Have fun, be creative, and you will never be bored!

Here is a simple wrap that I made for lunch today.  Obviously you can play around with the ingredients.  Sun-dried tomatoes or roasted bell peppers could replace the salsa, spinach or lettuce could replace the arugula, sunflower seeds instead of hemp seeds, and so on.  My husband and kids had already eaten when I got home today,  so this is a single serving recipe:


  • 1 large piece whole wheat lavash bread*
  • 1/2 cup hummus
  • 2-3 Tbsp fresh salsa
  • a handful of baby arugula leaves
  • 1-2 Tbsp hemp seed nuts


Spread hummus evenly on lavash bread.  Sprinkle salsa on top and lightly spread around (without mixing it in).  Top with a generous handful of baby arugula, and sprinkle hemp seed nuts over the top.  Roll tightly, and slice into 6 slices.  Arrange cut-side up and enjoy!

*  I got this yummy lavash bread at Trader Joe’s.  You can also make a wrap using a whole wheat tortilla.  I like the lavash though, because it is rectangular so it makes 6 nice full pieces when sliced.

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