Dou Dou (豆豆)
No-Cook Hummus Nori Wraps are the hottest, easiest summer meal: crisp raw vegetables, creamy homemade hummus, and nori all rolled up in minutes — no stove, no oven, no fuss. 這道「鷹嘴豆泥海苔蔬菜卷」是夏天最輕鬆的冷餐，不用開火，把爽脆蔬菜和新鮮自製鷹嘴豆泥捲進海苔裡，幾分鐘就能開動。
📹 Watch the Recipe: Chu’s Vegan
🥘 Why This Recipe Works
On the hottest days of summer, the last thing anyone wants is standing over a hot wok. This recipe flips the script — everything is served cold and crisp, built around a luscious homemade hummus that doubles as both the filling’s heart and the “glue” that holds the nori rolls together. The chickpea base delivers plant protein and creamy texture, while the rainbow of vegetables adds crunch, sweetness, and a burst of vitamins.
What makes it special is the no-cook philosophy. Instead of relying on heat to build flavor, this dish leans on the natural sweetness of mango and bell pepper, the clean bite of cucumber and lettuce, and a bright lemon-tahini hummus that ties everything together. One optional pinch of beetroot powder adds a pretty pink blush and an extra antioxidant boost.
8 colorful ingredients, one sheet of nori, zero cooking — ready in under 15 minutes. This is the perfect protein-rich, low-calorie lunch or snack for busy days.
🛒 Ingredients
| Ingredient | Amount | Notes |
| 生菜 Lettuce | a few leaves | Crisp base layer |
| 黄瓜 Cucumber | to taste | Thin sticks, extra crunch |
| 胡萝卜 Carrot | to taste | Julienned or peeled ribbons |
| 牛油果 Avocado | to taste | Ripe, creamy slices |
| 芒果 Mango | to taste | Sweet contrast |
| 甜椒 Bell Pepper | to taste | Any color, sliced thin |
| 海苔 Nori | several sheets | Sushi-style dried seaweed |
| 鹰嘴豆罐头 Canned chickpeas | 300g | Drained and rinsed |
| 柠檬汁 Lemon juice | ½ lemon | Freshly squeezed |
| 中东芝麻酱 Tahini | 1½ tbsp | Stir well before using |
| 橄榄油 Olive oil | 1 tbsp | Extra virgin |
| 盐 Salt | to taste | — |
| 黑胡椒 Black pepper | to taste | — |
| 甜菜根粉 Beetroot powder | 7g (optional) | For a pink hue |
👨🍳 Instructions
Step 1 — Make the hummus
- Drain and rinse 300g canned chickpeas.
- Add to a blender with ½ lemon’s juice, 1½ tbsp tahini, 1 tbsp olive oil, salt and black pepper.
- Blend until completely smooth and creamy, scraping down the sides as needed.
- For a pink version, add 7g beetroot powder and blend again.
Step 2 — Prep the vegetables
- Wash and dry the lettuce leaves.
- Cut cucumber and carrot into thin sticks or ribbons.
- Slice bell pepper thinly; slice avocado and mango into strips.
Step 3 — Assemble the wraps
- Lay a sheet of nori shiny-side, rough-side up.
- Spread a generous layer of hummus across the sheet.
- Arrange lettuce, cucumber, carrot, avocado, mango, and bell pepper in a neat line near one edge.
Step 4 — Roll and serve
- Roll the nori tightly from the filled edge, tucking the filling in as you go.
- Seal the edge with a little more hummus or a dab of water.
- Slice into bite-size pieces and serve cold immediately.
💡 Tips & Substitutions
| Problem / Question | Fix / Answer |
| Hummus too thick? | Add a splash of water or an extra drizzle of olive oil while blending. |
| No tahini on hand? | Use 2 tbsp almond butter or sunflower seed butter for a similar creaminess. |
| Want it heartier? | Add cooked quinoa, tofu strips, or crispy chickpeas inside the roll. |
| Rolls falling apart? | Don’t overfill, and press firmly while rolling so the nori adheres. |
📊 Nutrition
Approximately 320 calories per serving (2 rolls). Rich in plant protein (~12g), fiber (~9g), and healthy fats from tahini and avocado, with vitamin C from the bell pepper and mango.
🌱 Why This Dish
The name 海苔卷 (hǎitái juǎn) simply means “seaweed roll,” and it occupies the sweet spot between a sushi roll and a fresh salad wrap. Nori — roasted pressed seaweed — has been a staple of East Asian seaside kitchens for centuries, prized for its umami and its rich supply of iodine, iron, and vitamin B12. In Buddhist vegetarian cooking, seaweed was long valued as a way to bring savory depth to meat-free meals without relying on animal products.
Wrapping (捲, juǎn) is a beloved technique across Chinese and Japanese cooking — it turns simple raw ingredients into neat, portable parcels that are as fun to eat as they are beautiful. Here hummus, a Middle Eastern classic, meets nori, a cornerstone of East Asian cuisine, in a cross-cultural summer salad. Whether you enjoy it as a light lunch, picnic fare, or a post-workout snack, it proves that vegan food can be both effortless and full of flavor.
Ingredients
Method
- Blend drained chickpeas with lemon juice, tahini, olive oil, salt, and pepper until smooth. Add beetroot powder for a pink version.
- Wash lettuce; cut cucumber and carrot into sticks; slice bell pepper, avocado, and mango into strips.
- Spread hummus over a nori sheet and arrange the vegetables in a neat line near one edge.
- Roll tightly, seal the edge, slice into pieces, and serve cold.
