Hummus Veggie Wrap (Printable Version)
Creamy hummus with crisp colorful vegetables in a soft tortilla. Ready in 15 minutes for a satisfying Mediterranean-inspired 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 crumbled feta cheese (omit for vegan version)
11 - 2 tablespoons fresh parsley, chopped
12 - Salt and pepper to taste
13 - 1 tablespoon fresh lemon juice
# How To Make It:
01 - Lay one tortilla flat on a clean work surface.
02 - Spread 1/4 cup of hummus evenly across each tortilla, leaving a 1-inch border around the edges to prevent spilling when rolled.
03 - Arrange a bed of baby spinach over the hummus. Evenly distribute the sliced red bell pepper, cucumber strips, julienned carrot, shredded purple cabbage, and thinly sliced red onion on top.
04 - If desired, add sliced avocado and crumbled feta cheese. Sprinkle with chopped fresh parsley, season with salt and pepper, and drizzle with fresh lemon juice.
05 - Fold in the sides of the tortilla, then roll up tightly from the bottom to form a secure wrap. Slice each wrap in half diagonally and serve immediately, or wrap tightly in foil for a portable meal.
# Helpful Hints:
01 -
- Zero cook time means you can throw these together even on your most exhausted days, and they still look like you tried.
- The crunch from the raw vegetables paired with creamy hummus hits a texture balance that makes you forget you are eating something healthy.
02 -
- Do not skip the one inch border of hummus around the edge because filling that space guarantees a blowout situation every single time.
- Pat your cucumber slices dry with a paper towel before assembling, because even a little extra moisture will turn your wrap soggy within an hour.
03 -
- Warm your tortillas in a dry skillet for about fifteen seconds per side before assembling, which makes them pliable enough to roll tightly without cracking.
- Julienned carrots stick better than grated ones because they hold their shape and do not release moisture into the hummus layer.