Mini Cucumber Hummus Sandwich Rolls

Looking for ideas of how to eat cucumbers?  Or what to eat with hummus?  Try these crunchy and fresh hummus, cucumber roll-ups!

The textures of a tortilla wrap, creamy hummus, and crunchy cucumber combine for a surprisingly filling healthy lunch or snack.

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You might be looking for ways to use hummus, thinking hmm, what is hummus good for?  These hummus sandwich roll ups are a simple yummy hummus lunch or snack!

Yummy plant based protein lunch recipe idea for kids

Kids love eating these crunchy, tasty,  cholesterol free hummus sandwich rolls, they contain the nutrition kids need to keep active, slim, and healthy.  It’s a quick cucumber recipe to use up extra cucumbers in your fridge!

The flavours of the tortilla, hummus, with the crunchy, juicy, cucumber in the middle is a nice simple tasty combo.  

How much protein is in hummus?

Hummus is low in carbohydrates and is also a fairly good source of plant-based protein and fibre. 1 cup (246 g) of hummus contains 19 grams of protein.

Chickpeas (the main ingredient in hummus) are a great source of plant-based protein, making them an appropriate food choice for a plant based diet and those who do not eat animal products.  

A 1-ounce (28-gram) serving provides about 3 grams of protein, which is comparable to the protein content in similar foods like black beans and lentils.  

This reminds me, my youngest daughter loves eating plain chickpeas with lemon juice on them.  I know I can always serve chickpeas to her for dinner in a little side dish, if the rest of the meal is not appealing to her.  Cold or warm.

Great easy finger food, or party appetizer

These are simple and visually appealing to serve to guests or a group of family.

These low-fat, but satisfying, mini sandwiches will be ready in minutes.  Wait, are these cucumber sandwich rolls, or hummus sandwich rolls?  You decide.  ūüôā

Healthy hummus cucumber rolls are fast and easy

Starting at one edge, spread hummus completely over a round wheat tortilla.  Wash the cucumbers, cut the round ends off (and snack on them) so you can make a long cylinder the full width of the widest part of the tortilla.

Should I peel cucumbers?

If you use small cucumbers, or an english cucumber, then no need to peel the cucumber before you eat it.  If you use a large cucumber that is waxed, or has a thicker skin, then peel it first. If your cucumber is in the fridge, these will be refreshing and cold.

What is hummus made out of?

It’s very simple, hummus ingredients include chickpeas, tahini (sesame seed paste), garlic, lemon juice, and some middle eastern seasonings like cumin, sumac, paprika.  Most storebought hummus also contains added oils.  If you make your own, in a blender or food processor, you can make it fat-free, or at least reduce the oil.

Why avoid oil in a whole foods plant based diet?   See this article for information about why oil is not as good for you as you may have been told.

Is hummus vegan?

Yes, hummus is vegan, and for plant based eating, it is versatile and healthy, and a great staple to have in the fridge.

How to make these super simple hummus wrap / rolls

To make these little delights, simply roll the tortilla snugly around the cucumbers.  I used garden vegetable tortillas with carrots and pumpkin baked into them, they are a bit sweeter and my kids really like them.  The hummus will glue the tortilla to the cucumber, keeping it sealed.

Gently cut into slices with a serrated knife, and spread your little cucumber circles out on a plate.

Enjoy!

hummus sandwich rolls
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Healthy Fast and Easy Cucumber Sandwich Rolls with Hummus

Course: lunch, Snack
Cuisine: Low Fat
Keyword: cucumber, hummus, Plant Based, plant based kids, plant based protein, vegan kids, Whole Foods
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1
Calories: 192 kcal
Author: Jeanette Whitten

Whole foods plant based cucumber sandwich rolls. Wrap a tortilla, with hummus, around small mini cucumbers. Plant based protein lunch for kids, and adults. A healthy easy, crunchy, tasty, satisfying lunch or snack!

Ingredients

  • 1 cucumber Use 2 mini cucumbers per tortilla.
  • 1 tbsp hummus Look for ones without added oil.
  • 1 whole wheat tortilla

Instructions

  1. Starting at one edge, spread hummus completely over a round whole wheat tortilla.  I used a garden vegetable variety of tortilla, with carrots and pumpkin baked into it. Sweeter tortillas taste better.

  2. Wash the cucumbers, cut the round ends off (and snack on them) so you can make a long cylinder the full width of the widest part of the tortilla. Fit the cut ends together. The more even the cucumber log, the easier it will be to cut.

  3. If you use small cucumbers, then no need to peel the cucumber before you eat it.  If you use a larger cucumber, with a thick skin, peel it first.

  4. Roll the tortilla wrap snugly around the cucumbers.  The hummus will glue it together, keeping it sealed.

  5. Gently cut into slices with a serrated knife, spread your little cucumber circles out on a plate and serve!

Nutrition Facts
Healthy Fast and Easy Cucumber Sandwich Rolls with Hummus
Amount Per Serving (1 tortilla)
Calories 192 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Sodium 345mg15%
Potassium 408mg12%
Carbohydrates 31g10%
Fiber 6g25%
Sugar 6g7%
Protein 7g14%
Vitamin A 216IU4%
Vitamin C 10mg12%
Calcium 124mg12%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
 
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