Hummus Veggie Wrap (Printable)
Fresh Mediterranean-style wrap with creamy hummus and crisp vegetables, ready in 15 minutes for a quick nutritious meal.
# What you need:
→ Wraps & Base
01 - 4 large whole wheat or spinach tortillas
02 - 1 cup hummus, store-bought or homemade
→ Fresh Vegetables
03 - 1 cup baby spinach leaves
04 - 1 red bell pepper, thinly sliced
05 - 1 small cucumber, cut into thin strips
06 - 1 medium carrot, julienned
07 - 1/2 cup shredded purple cabbage
08 - 1/4 red onion, thinly sliced
→ Extra Flavor (Optional)
09 - 1 avocado, sliced
10 - 1/4 cup feta cheese, crumbled (omit for vegan)
11 - 2 tablespoons fresh parsley, chopped
12 - Salt and pepper, to taste
13 - 1 tablespoon lemon juice
# Directions:
01 - Lay one tortilla flat on a clean work surface.
02 - Spread 1/4 cup hummus evenly across each tortilla, leaving a 1-inch border around the edges.
03 - Arrange spinach leaves over the hummus, then distribute the bell pepper, cucumber, carrot, cabbage, and red onion evenly on top.
04 - Add avocado slices and crumbled feta cheese if desired. Sprinkle with chopped parsley, season with salt and pepper, and drizzle with lemon juice.
05 - Fold in the sides of the tortilla and roll up tightly from the bottom to form a secure wrap.
06 - Cut each wrap in half diagonally. Serve immediately or wrap tightly in foil or parchment for a portable meal.
# Expert Tips:
01 -
- Zero cooking required which means your kitchen stays cool and you stay sane on busy days.
- The crunch of fresh vegetables against creamy hummus is the kind of texture contrast that makes you forget you are eating something healthy.
- Everything can be prepped ahead and assembled in minutes making it perfect for packed lunches or unexpected guests.
02 -
- Overfilling is the fastest way to a wrap that falls apart so resist the urge to pile on extra vegetables no matter how tempting it looks.
- A damp paper towel draped over assembled wraps in the fridge keeps the tortillas from drying out and cracking along the fold lines.
03 -
- Warm each tortilla in a dry skillet for fifteen seconds before assembling because a pliable tortilla never cracks and makes rolling effortless.
- The tightest wraps come from placing filling in a horizontal line across the lower third rather than piling everything in the dead center.