Eggplant and Hummus Wrap

The first time I made these Eggplant and Hummus Wraps, I wasn’t sure what the reaction would be. My family can be a bit hesitant about eggplant unless it’s hidden in a parmigiana, but I was looking for a quick, healthy, and flavorful lunch option that strayed from our usual sandwiches. I roasted the eggplant until it was meltingly tender, whipped up some creamy hummus (store-bought works just fine in a pinch, too!), and layered everything in a soft tortilla with fresh greens and a sprinkle of herbs. The verdict? An absolute triumph! They devoured them, praising the smoky flavor of the eggplant combined with the smooth, garlicky hummus and the fresh crunch of the veggies. It was surprisingly satisfying, packed with flavour, and felt incredibly wholesome. Since then, this wrap has become a regular in our meal rotation – perfect for busy weeknights, packed lunches, or even a light, satisfying dinner. It’s proof that simple ingredients, prepared well, can create something truly delicious and memorable.

Ingredients

• 1 large Eggplant (about 1-1.5 lbs / 450-675g): Choose a firm, glossy eggplant. This will be the star, providing a meaty texture when roasted or grilled.
• 3 tablespoons Olive Oil: Extra virgin olive oil is preferred for its flavour, used for roasting the eggplant.
• 1 teaspoon Smoked Paprika: Adds a lovely smoky depth that complements the eggplant.
• 1/2 teaspoon Cumin Powder: Provides a warm, earthy note common in Mediterranean cuisine.
• Salt and Black Pepper: To taste, for seasoning the eggplant and enhancing overall flavour.
• 4 large Wraps or Tortillas: Whole wheat, spinach, or plain flour tortillas work well. Choose ones large enough to hold the filling without tearing.
• 1 cup Hummus: Use your favourite store-bought variety or homemade hummus for the creamiest, most flavourful base. Classic, roasted garlic, or roasted red pepper hummus are excellent choices.
• 2 cups Mixed Greens: Arugula, spinach, romaine lettuce, or a spring mix add freshness, crunch, and nutrients.
• 1/2 cup Fresh Parsley or Cilantro, chopped: Brightens the flavours and adds a fresh, herbaceous element.
• Optional additions: Thinly sliced red onion, crumbled feta cheese, sliced Kalamata olives, chopped sun-dried tomatoes, a squeeze of lemon juice.

Instructions

1. Prepare the Eggplant: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup. Wash the eggplant and trim off the stem end. Slice the eggplant into 1/4-inch (about 0.6 cm) thick rounds.
2. Season the Eggplant: Arrange the eggplant slices in a single layer on the prepared baking sheet. You might need two baking sheets depending on the size of your eggplant and pans. In a small bowl, whisk together the olive oil, smoked paprika, cumin powder, salt, and pepper. Brush this mixture evenly over both sides of the eggplant slices.
3. Roast the Eggplant: Place the baking sheet(s) in the preheated oven. Roast for 20-25 minutes, flipping the slices halfway through, until the eggplant is tender, slightly browned, and cooked through. The edges might get slightly crispy, which adds a nice texture. Once cooked, remove from the oven and let it cool slightly – it’s easier to handle when not piping hot.
4. Warm the Wraps (Optional but Recommended): Gently warm the wraps or tortillas. You can do this by heating them for a few seconds in a dry skillet over medium heat, microwaving them for 10-15 seconds wrapped in a damp paper towel, or wrapping them in foil and placing them in the warm oven for a few minutes after the eggplant comes out. Warming makes them more pliable and less likely to tear when rolling.
5. Assemble the Wraps: Lay a warmed wrap flat on a clean surface. Spread a generous layer of hummus evenly over the wrap, leaving a small border around the edges (about 1/2 inch or 1 cm).
6. Layer the Ingredients: Arrange a layer of the roasted eggplant slices over the hummus, slightly overlapping them. Top the eggplant with a handful of mixed greens. Sprinkle generously with the chopped fresh parsley or cilantro.
7. Add Optional Extras: If using, add any optional ingredients now, such as thinly sliced red onion, crumbled feta, olives, or sun-dried tomatoes. A small squeeze of fresh lemon juice over the greens can also add a lovely brightness.
8. Roll the Wrap: Fold in the sides of the wrap slightly (about 1 inch or 2.5 cm) over the filling. Then, starting from the bottom edge closest to you, tightly roll the wrap upwards, keeping the filling tucked in. The folded sides will help keep everything contained.
9. Serve: Slice the wrap in half diagonally for a nicer presentation, if desired, or serve whole. Repeat the process for the remaining wraps and ingredients.

Nutrition Facts

(Estimates per wrap, based on 4 servings. Actual values may vary based on specific ingredients used, wrap size, and portioning.)

• Servings: 4 Wraps
• Calories per Serving: Approximately 450-550 kcal
• Fiber: High in dietary fiber (approx. 10-15g), primarily from the eggplant, whole wheat wrap (if used), and hummus (chickpeas). Fiber is crucial for digestive health and helps promote feelings of fullness.
• Protein: Provides a good amount of plant-based protein (approx. 12-18g), mainly from the hummus (chickpeas and tahini) and the wrap itself, supporting muscle maintenance and satiety.
• Healthy Fats: Contains beneficial unsaturated fats (approx. 20-25g), largely from the olive oil used for roasting and the tahini in the hummus. These fats are important for overall health, including heart health.
• Vitamins & Minerals: A good source of various micronutrients, including Manganese and Folate from eggplant and chickpeas, Vitamin K from greens, and Iron from chickpeas and whole grains.
• Complex Carbohydrates: Offers sustained energy release from the complex carbohydrates found in the eggplant and whole wheat tortillas (if used).

Preparation Time

• Total Time: Approximately 40-45 minutes
• Prep Time: 15 minutes (slicing eggplant, mixing seasoning, chopping herbs)
• Cook Time: 20-25 minutes (roasting the eggplant)
  This timeline assumes efficient workflow and includes the time for the oven to preheat. Assembly takes only a few minutes per wrap.

How to Serve

These Eggplant and Hummus Wraps are incredibly versatile. Here are some serving suggestions:

• As a Standalone Lunch:
  • Perfectly satisfying on their own for a quick and healthy midday meal.
  • Pack them easily for work, school, or picnics – they hold up well for a few hours.
• With Sides:
  • Salad: Pair with a light side salad, like a simple cucumber and tomato salad with a lemon vinaigrette, or a quinoa tabbouleh.
  • Soup: Serve alongside a warm bowl of lentil soup, tomato soup, or a chilled gazpacho in warmer months.
  • Dips & Spreads: Offer extra hummus or other dips like tzatziki or baba ghanoush (for more eggplant goodness!) on the side for dipping.
  • Fries: For a more substantial meal, serve with sweet potato fries or baked regular fries.
• As Part of a Mezze Platter:
  • Slice the wraps into smaller pinwheels (about 1-inch thick).
  • Arrange them on a platter with other Mediterranean-inspired bites like olives, feta cheese cubes, stuffed grape leaves (dolmades), falafel, and various dips. This makes a fantastic appetizer or light grazing meal for entertaining.
• Presentation Tips:
  • Slice Diagonally: Cutting the wrap in half on a bias reveals the colourful layers inside, making it visually appealing.
  • Wrap It Up: For packed lunches or picnics, wrap the completed wrap tightly in parchment paper or beeswax wrap and then slice through the paper – this helps hold everything together neatly.
  • Garnish: A final sprinkle of fresh herbs or a drizzle of olive oil over the cut edge can enhance the look.

Additional Tips

1. Grill the Eggplant: For a different flavour profile and lovely grill marks, try grilling the eggplant instead of roasting. Brush the slices with the seasoned oil and grill over medium-high heat for 3-5 minutes per side, until tender and charred.
2. Experiment with Hummus: Don’t stick to just classic hummus (unless it’s your favourite!). Roasted red pepper hummus adds sweetness, spicy hummus adds a kick, beet hummus adds vibrant colour and earthiness, and lemon or garlic hummus variations enhance those specific notes.
3. Boost the Veggies: Feel free to add more vegetables to your wrap. Thinly sliced cucumbers, bell peppers (raw or roasted), shredded carrots, or even some quick-pickled red onions add extra crunch, flavour, and nutrients.
4. Spice it Up: If you enjoy heat, add a pinch of cayenne pepper or red pepper flakes to the olive oil mixture for the eggplant, use a spicy hummus, or add a few dashes of your favourite hot sauce inside the wrap before rolling. Sliced pickled jalapeños also work well.
5. Make it Vegan: This recipe is easily vegan as long as you ensure your wraps and hummus are vegan (most are, but always check labels if unsure) and omit any non-vegan optional additions like feta cheese.
6. Make it Gluten-Free: Simply use certified gluten-free wraps or tortillas. Corn tortillas can work but might be smaller and more prone to cracking; lettuce wraps (using large leaves like butter lettuce or romaine) are another great gluten-free option.
7. Batch Roasting Eggplant: Roast a larger batch of eggplant slices than you need for the wraps. Leftover roasted eggplant is fantastic added to salads, pasta dishes, sandwiches, or served as a simple side dish throughout the week. Store leftovers in an airtight container in the refrigerator for 3-4 days.
8. Prep Ahead for Quick Assembly: You can roast the eggplant and chop the herbs ahead of time. Store the cooled eggplant and herbs in separate airtight containers in the refrigerator. When ready to eat, simply warm the wraps (if desired), assemble with hummus, prepped eggplant, greens, and herbs for an ultra-fast meal.

FAQ Section

1. Q: Can I use pre-cooked eggplant?
   • A: Yes, you absolutely can use pre-cooked eggplant, whether it’s leftover roasted or grilled eggplant from another meal, or even some types of store-bought marinated eggplant (drain it well first). This makes assembly even faster! Just ensure it’s seasoned appropriately or adjust the wrap’s seasonings accordingly.
2. Q: My eggplant turned out mushy. What did I do wrong?
   • A: Mushy eggplant usually results from being overcooked or sliced too thinly. Ensure your slices are about 1/4-inch thick. Roasting at a reasonably high temperature (400°F/200°C) helps evaporate moisture and brown the eggplant rather than just steaming it. Don’t overcrowd the baking sheet, as this can also lead to steaming. Salting the eggplant slices and letting them sit for 20-30 minutes before rinsing and patting dry can draw out excess moisture, leading to a firmer texture, though this step isn’t always necessary with modern eggplant varieties.
3. Q: How long do these wraps last in the fridge? Can I make them ahead?
   • A: Assembled wraps are best eaten within a few hours, especially if they contain fresh greens, which can become soggy. For optimal results, store the components separately (roasted eggplant, hummus, chopped herbs) in airtight containers in the fridge for up to 3-4 days. Assemble the wraps just before serving or packing for lunch. If you must assemble ahead, try placing the greens towards the center, buffered by the eggplant and hummus, to minimize sogginess, and eat within 24 hours.
4. Q: What type of wrap is best?
   • A: This largely comes down to personal preference! Large flour tortillas are soft and pliable. Whole wheat tortillas add extra fiber and a slightly nuttier taste. Spinach or sun-dried tomato wraps offer different colours and subtle flavours. For a gluten-free option, use certified GF wraps or large lettuce leaves. Choose a wrap that is large enough to hold the filling comfortably without tearing during rolling.
5. Q: Is this recipe healthy?
   • A: Yes, this Eggplant and Hummus Wrap is generally considered very healthy. It’s packed with vegetables (eggplant, greens), plant-based protein and fiber from hummus (chickpeas), and healthy fats from olive oil and tahini. Using whole wheat wraps further boosts the fiber content. It’s a well-balanced, nutrient-dense meal option, particularly good for vegetarian and Mediterranean-style diets. Portion size and optional additions (like cheese or creamy dressings) will affect the overall nutritional profile.
6. Q: My kids are picky eaters. Will they like this?
   • A: It depends on the child, but the combination of creamy hummus and tender eggplant can be appealing. The smoky flavour might be new to them. You could try a few things: cut the eggplant into smaller cubes instead of rounds before roasting, use a very mild, plain hummus, let them help assemble their own wrap (choosing how much of each ingredient they want), or serve the components separately like a “deconstructed” wrap. Starting with a smaller portion might also help.
7. Q: Can I add a protein source like chicken or chickpeas?
   • A: Absolutely! While the hummus provides some protein, you can easily boost it. Add sliced grilled chicken breast, shredded rotisserie chicken, or a handful of seasoned chickpeas (roasted or plain) inside the wrap for a more substantial meal. Crumbled falafel would also be a delicious and thematic addition.
8. Q: I don’t have smoked paprika. What can I substitute?
   • A: While smoked paprika gives a distinct smoky flavour, you can substitute regular sweet paprika. It won’t have the smokiness, but it will still add colour and mild flavour. Alternatively, you could add a tiny pinch of chipotle powder (be careful, it’s spicy!) for smokiness and heat, or simply rely on the cumin, salt, and pepper for seasoning the eggplant. The wrap will still be delicious!

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