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.

Web Hosting

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.  🙂

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

Healthy Fast and Easy Cucumber Sandwich Rolls with Hummus

Jeanette
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!
No ratings yet
Prep Time 5 minutes
Total Time 5 minutes
Course lunch, Snack
Cuisine Low Fat
Servings 1
Calories 192 kcal

Instructions and Ingredients
  

  • 1 cucumber Use 2 mini cucumbers per tortilla.
  • 1 tbsp hummus Look for ones without added oil.
  • 1 whole wheat tortilla
  • 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.
  • 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.
  • 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.
  • Roll the tortilla wrap snugly around the cucumbers.  The hummus will glue it together, keeping it sealed.
  • Gently cut into slices with a serrated knife, spread your little cucumber circles out on a plate and serve!

Nutrition

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.
Keyword cucumber, hummus, Plant Based, plant based kids, plant based protein, vegan kids, Whole Foods
Tried this recipe?Mention @veganenvy or tag #veganenvy!
 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

JOIN the VeganEnvy.com Community 

VeganEnvy.com Facebook Group

Click here to EXPLORE

People Exploring Plant Based Eating

More Healthy Vegan Recipes

Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

Dinner in 20 minutes. A fast oil free, whole foods vegan Pad Thai recipe with tofu, noodles, and a homemade sriracha sauce, using Epicure Spice mixes. Easy healthy plant-based fat free meal.

Vegan Parmesan Cheese

Fast and easy delicious vegan parmesan cheese replacement uses nuts, garlic, and nutritional yeast. It is the best dairy-free, and lactose-free cheese sprinkle substitute I have found.

Cranberry Apple Coleslaw

Apples, carrots, celery, cranberries, and cabbage are beautiful to look at and are a wonderful combination as well. Making coleslaw in the food processor is so fast and easy.

Healthy Apple Crumble (Apple Crisp, Apple Cobbler) Whole-Foods Plant-Based, Vegan, Gluten Free Dessert

Use pecans, or cashews in the oat topping, instead of butter or margarine, and you get 10x the health, better flavour, and a topping that won’t go soggy!

Green Tomatoes Chickpea Avocado Edamame Rice Salad

Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread, or Rice Quinoa Salad Bowl. Whole-foods plant-based green goddess recipe. No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

BEST SLOW COOKER CHILI for a CROWD

This SMOKY VEGAN CHILI recipe LOOKS LIKE IT HAS MEAT, but tastes even better. TAKE THIS TO A PARTY, it is so good, with the best chili spices recipe.

Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based

Healthy simple vegan whole-foods plant-based lasagna that kids and families love, with no-oil, it uses tofu and spinach as a quick and easy ricotta cheese substitute.

Healthy Aqua Faba Vegan Chocolate Birthday Cake: Fat-Free, Whole Wheat

PLANT-BASED WHOLE-FOODS! Tall, light and fluffy, awesome and delicious, oil-free, CHOCOLATE layer cake, with a vegan frosting filling. Uses whole-wheat flour and zucchini, low-fat, dairy-free, perfect for birthdays, KIDS LOVE THIS CAKE, tasty and moist. wfpb

Healthy Vegan Cranberry Cake – Whole Wheat No-Oil, No-Sugar, WFPB

Healthy whole wheat vegan cranberry cake, delicious but has no sugar and no oil. Whole foods plant based snack or dessert!

Lovely Lentil and Brown Rice Soup

Vegan lentil and brown rice soup with tomatoes, basil, oregano, onion, garlic, thyme, and zucchini. So easy to make, and clean up, a one pot meal. Aromatic and delicious blend of complex flavours in a hearty and satisfying comforting soup.

Indian Palak Paneer (Spinach, Tofu and Eggplant) Side Dish

15 min easy AWESOME healthy Indian SPINACH side dish recipe using FROZEN OR FRESH, fast FAT-FREE vegan dinner idea, DAIRY-FREE, tofu paneer substitute/replacement, cook eggplant, tasty onion, fresh tomato, garlic, ginger, SPICES. Serve meal with rice or potatoes.

Easy Crustless Tofu Quiche (Whole Foods Vegan)

REAL VEGANS EAT QUICHE! EASY eggless, dairy-free, baked, vegan brunch, breakfast or dinner casserole. Firm tofu as a vegan egg substitute, best healthy no crust, oil-free, egg-free, whole foods quiche, smells and looks and tastes wonderful.

Healthy No-Oil Vegan Mayonnaise – Salad Dressing and Dip Substitute

Egg-free Oil-free Vegan Mayo Make dressings and creamy dips This is my go-to...

Healthy Vegan Whole Foods Pumpkin Pie – Guilt Free Goodness! Eggless, Dairy Free

Use a blender to create a quick no bake WFPB pumpkin pie with dates instead of sugar, pecans instead of margarine, and cornstarch for thickener. Make the filling in a saucepan, and chill to set in a graham crumb crust. Dairy free, no-oil. With lovely pumpkin pie spices, and nice texture, this pie is guilt free and tastes good!

Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

Looking for healthy low-fat vegan recipe ideas to make with apples? This moist apple cake is wfpb and quite tasty.

Green Bean Casserole

Turn a classic Thanksgiving green beans side dish, into a delicious low-fat dairy-free whole-foods vegan dish, with lentil gravy, crispy homemade croutons and perfectly cooked green beans.

Zesty Caesar Salad With Croutons – No Oil

HEALTHY FAT-FREE EASY VEGAN CAESAR SALAD with croutons. The ZESTY garlic, and BRIGHT lemon FLAVOURS SHINE in this RECIPE, that is what makes Caesar dressing taste awesome.  GARLIC AND LEMON!

Whole Weekend Waffles

It’s EASY to make VEGAN WAFFLES from a box mix. Follow these simple steps to healthy whole grain dairy-free and egg-free waffles.

Chocolate Banana Green Smoothie

DELICIOUS, vegan, HEALTHY, sugar-free, DAIRY-FREE, smoothie recipe with COCOA POWDER, banana, dates, spinach, pineapple and soy milk or almond milk or other non-dairy milk. Cocoa powder is full of antioxidants and is iron rich.

Green Vegetable Medley Pasta Soup (Dad’s Soup)

Our family’s FAVOURITE VEGAN green vegetable medley DINNER SOUP with PASTA, a wonderful meal soup – combination of green peppers, zucchini, SPINACH, corn and black beans, with basil and oregano, in a hearty, whole foods, no oil, vegetarian dinner soup. Fat free.

Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

Easy, moist, fudgy, VEGAN, whole-foods, gluten-free, BEAN brownies. Use white beans, cocoa powder, blended oats, dates, and fruit, in a food-processor, for perfect, chocolate, healthy, rich, brownies everyone will love. FAT-FREE, HIGH FIBER, HEALTHY, DAIRY-FREE, EGG-FREE, AWESOME!

Super Summer-Time Pasta Salad

Fast HEALTHY best vegan fat-free PASTA SALAD with BLACK BEANS, corn, green onions, tomatoes, frozen peas and BLACK OLIVES. Low calorie, high vitamin C, HIGH IRON, so GOOD FOR YOU! Families and KIDS love to eat this whole-foods plant-based (wfpb) quick meal.

Cream of Cauliflower and Potato Soup (with Tofu)

EASY, DAIRY-FREE CREAM OF CAULIFLOWER soup WITH SILKEN TOFU AND POTATOES. Make in 45 MIN. Healthy vegan dinner, without oil. Whole foods, plant based, so nutritious!

Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

If you would like to have a DAIRY-FREE VEGAN WHITE SAUCE for your PASTA, or maybe you are trying to LOSE WEIGHT – here is a WHITE BEAN PESTO SAUCE, it’s a HEALTHY WHOLE-FOOD PLANT-BASED, CREAMY, FAT-FREE recipe.

*Sweet* Sweet Potato Fries – wfpb no-oil

People think you need to coat OVEN FRIES in oil, but THEY DON’T KNOW… try this recipe and you will learn better.  Moist heat escapes and ACTIVATES the seasonings, your fries will be CRISPY, oil-free and full of HEALTHY LOW CALORIE FLAVOUR.

Irresistible Peanut Butter Cookies

PERFECT LITTLE CROWD PLEASERS, vegan and gluten free oat cookies, but packed with BIG PEANUT BUTTER FLAVOUR! Healthy, no-oil, fat-free, whole-foods plant-based easy fast coconut sugar.

Tahini Roasted Broccoli – Whole-Foods Plant-Based

Toss broccoli in a vegan and gluten-free mixture of tahini, lemon juice, minced garlic, soy sauce, and pepper, then bake for 10 minutes.  
It’s crispy and creamy at the same time.  

Meatless Marinara Sauce With Protein

Healthy Vegan Italian Tomato Pasta Sauce with Whole-Foods Plant-Based Protein and No-Oil. Modernize your marinara by using lentils and chickpeas in a no-oil meatless version that replaces traditional spaghetti sauce.

Butternut Squash Apple Galette – Whole-Foods Plant-Based

Whole-foods plant-based Butternut Squash Galette with no-oil. Whole-wheat pastry made with almond flour. Delicious creamy tofu filling with sage, fennel, and apple.

Rhubarb Strawberry Crisp, low-fat, vegan, gluten-free, low FODMAP, healthy dessert

Healthy low-fat gluten-free strawberry rhubarb crisp. Delicious low-fodmap dessert, suitable for IBS Diets.

Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

Pears make a delicious healthy vegan fruit crumble when baked with oats, almond flour and ground cashews. Try this TASTY whole-foods plant-based kid friendly fat-free no-oil recipe with a ginger lemon twist!

Sweet Zing Orange Thyme Dressing

Healthy OIL-FREE vegan dressing with a SWEET ZING from green onions, apples, and dried cranberries. AWESOME on quinoa and lentils pilaff, and is delicious on BRUSSELS SPROUTS.

Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas

HEALTHY VEGAN COMFORT FOOD. Vegan Lazy Frittata – Potatoes, Chickpeas, Tofu, Spinach, Peas, Mushrooms – combined in a OIL-FREE creamy mess that is satisfying, NUTRITIOUS, and delicious. FAST vegan meal – dinner recipe is 30 minutes to make.

Awesome Vegan Breakfast Sweet Potato Muffins – Whole Wheat, No-Oil

Moist, flavourful, delicious vegan muffins made with sweet potato instead of carrot. Try these unique healthy treats for quick vegan breakfast or snack today!

FAST No-Rise Healthy Whole Wheat Pizza Dough (oil-free vegan)

Make FAST, FAT-FREE, WHOLE WHEAT FLOUR, HEALTHY, NO-RISE, VEGAN PIZZA DOUGH, in your food processor. Perfect, crispy and soft. Roll out, place toppings, and bake in 10 minutes. Fat-free, healthy, moist, no-oil, THE BEST. KIDS LOVE THIS CRUST!

Fiery Maple Sweet Potato Bowl, No Oil

COLORFUL sweet potatoes, MAPLE CHIPOTLE chickpeas or tofu, EARTHY mushrooms, VIBRANT greens, CREAMY avocado and a FIERY sauce makes for a SPICY and HEALTHFUL VEGAN MEAL BOWL IDEA!

Red Lentil Soup with Potatoes Leeks and Squash – Vegan Fat Free WFPB

Onion and garlic free, comforting and nutritious vegan lentil soup recipe.
Most kids seem to enjoy it, and leftovers taste even better.
A chunky vegan leek chowder, with added lentils and squash of your choice.
Seasoned with bay leaves, thyme, poultry seasoning, or ground savoury.

Bok Choy Silken Tofu Noodle Soup (Source of Calcium!)

Bok choy, tofu, carrots, spaghettini noodles, and ginger combined, make an easy, quick, simple, and healthy hearty vegan soup recipe for dinner.

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

FAST, CREAMY, DAIRY-FREE tofu pasta sauce recipe, with soft silken tofu as a milk substitute to make a high protein, nut free, low fat and tasty zucchini, tomato penne pasta sauce.

Gorgeous Vegan Gravy

This smooth, brown, fast, fat-free lentil based vegan gravy reminds us of Thanksgiving dinners, stuffing, and good times at family gatherings. A traditional brown gravy colour, with savoury flavour. Ready in 10 minutes, in the microwave.

Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

Deliciously complex, tasty, healthy baked, stuffed acorn squash. Cranberry rice and spinach stuffing, Garam Masala East Indian dessert peppery spice. UNIQUE!

Italian Cornmeal Zucchini Polenta – 20 minutes

Mmmmmm, a bag of cornmeal, a zucchini, oregano, rosemary, and salt and pepper turn into a filling, stick to your ribs, healthy vegan comfort food, tasty polenta plant-based, no-oil, side-dish, so fast, quick, and easy, and tastes wonderful. Best fast vegan dinner side-dish idea!

Cool as a Cucumber Vegan Tzatziki – Fat-Free

Use Tofu and apple cider vinegar as a YOGURT SUBSTITUTE to make a dairy-free, no-oil, fat-free, healthy vegan dill and cucumber Greek Tzatziki dip that is refreshing and delicious.

Vegan Healthy Slow Cooker Summer Potato Corn Chowder No-Oil WFPB

Plant based whole foods slow cooker summer chowder. You can time this vegan soup to be ready when you are.  The longer it cooks the thicker and more delicious it gets.

Fun Healthy Easy Vegan Butternut Squash Mac and Cheese with Hot Dogs (no-oil)

Comforting and creamy for adults and children, macaroni with cut up veggie dogs in a no-oil low fat smooth carrot, butternut squash vegan cheese sauce. Whole foods plant based and Dairy-free.

Easy Low Fat Graham Cracker Crumb Pie Crust No-Shortening

Low fat quick and easy pie crust without butter or margarine. Tastes amazing, everyone will love it! Great for pumpkin pie, lemon meringue pie, cherry, banana cream, chocolate pies and more.

Anti-Inflammation Smoothie – Ginger and Turmeric

Ginger and turmeric have demonstrated significant impacts on reducing pain and inflammation in multiple studies, try them in a vegan green smoothie!

Vegan Asparagus Black Bean and Roasted Sweet Potato Salad – No Oil, 30 Minute Dinner

Ready in 30 minutes, this colourful, healthy, vegan dinner salad has roasted sweet potatoes, regular potatoes, asparagus, black beans and a tangy lemon, dijon, green onion, dill dressing. It is a complete meal and will leave you and your loved ones feeling satisfied and full of energy to be your healthy best.

Fat Free Easy Vegan Lentil Shepherd’s Pie – Frozen Veggies, Potato, Sweet Potato, Herbs WFPB

Use canned lentils and mixed beans to create a low calorie garlic and onion free vegan shepherd’s pie with mashed potato and sweet potato topper. Frozen vegetables and herbs, poultry seasoning and marjoram make this healthy cottage pie delish!

Satisfying Split-Pea Soup

With PERFECT SEASONINGS, potatoes, barley, and carrots it’s a SO GOOD, fat-free VEGAN SPLIT-PEA SOUP. Better than what you ate as a child! Full of IRON AND VITAMIN A, HEALTHY WHOLE-FOOD PLANT-BASED recipe, LOSE WEIGHT, feel and LOOK FANTASTIC.

Learn About the VeganEnvy Diet

 

What my IBS Symptoms Were Like – Before I Went Vegan

As an omnivore, my IBS symptoms included alternating diarrhea and constipation, acid indigestion, doctor’s tests, depression, stomach and intestinal pain, fatigue and weight loss.

That Meat is Not Giving You Muscle

Getting protein from animal products isn't as satisfying as you think Many people struggle to quit eating meat because...

How to Stir, Use, and Store Natural Peanut Butter – and Why It is SO MUCH BETTER

Natural Peanut Butter What is natural peanut butter?  It is peanut butter that has a simple list of ingredients that...

Eating Nuts Daily Did Not Cause Weight Gain – It Caused Weight Loss!

Did you know that adding nuts didn't make people gain weight? In over 20 clinical trials about nuts and weight, they...

Great Tofu Recipe Ideas For Dinner

Looking for fast, simple, easy, and the best tofu recipe ideas for dinner? Here is a list of healthy, family friendly tofu recipes with soft, silken, medium, firm and extra firm tofu options that taste delicious, and are great healthy, no oil, vegan meals.
Eating these tofu recipes will make you and your loved ones lose weight and fight disease – guaranteed.

Why No Oil on a Whole Foods Plant-Based Diet?

We haven’t used oil in our kitchen since 2013 and I recommend you don’t either, starting now. This post outlines the reasons.

Mission Statement for VeganEnvy

I created VeganEnvy to be a fun, relevant, engaging, social and helpful place for you to belong.

What Is Tofu? | All About Tofu, Nutrition, Benefits, Protein, Types, Ingredients, Health

ALL YOUR TOFU QUESTIONS ANSWERED – learn about tofu taste, nutrition, what tofu is made of, protein content, fiber, benefits, controversy, GMO, soybeans, calories, fat, and is tofu healthy. Plus how to choose, buy, press, and prepare soft, silken, and firm tofu.

How to Judge the Healthiness of Grain Products

Trying to decide what kind of bread is healthiest to buy?  What granola bar, cookie, snack food, or what pancake mix is best? Use these 2 tips to increase your resistance to diseases like cancer. Learn what to look for on the nutrition label.

How to Eat Vegan for Energy and Weight Loss – For Adults and Kids

RECOMMENDED PRINCIPLES of the VeganEnvy DIET AND LIFESTYLE – how to eat whole foods plant based healthy vegan without oil TO LOSE WEIGHT, stay skinny, have great skin, and be FULL OF ENERGY, and how to move to STOP BACK PAIN and keep your ENTIRE body feeling great.

What You Need to Know About Seaweed and Iodine for Vegan Nutrition

Iodine – how much do you need and how should you get it? Everyone needs iodine, but it’s especially important for vegans. Find out how much iodine you need daily to prevent goiter/goitre and the best sources in foods.

Eating Whole Foods Plant-Based Vegan With IBS

Fix, cure, and treat IBS with a whole-foods plant-based vegan diet, what to do if you still have IBS and you are vegan, or a vegan diet makes IBS worse, eat a low-FODMAP vegan diet to successfully treat IBS.

Adding Healthy Plant Based Meals to Your Menu is Easy!

Help others learn – share on social media!

Pin It on Pinterest