Hummus Veggie Wrap (Printable)
Mediterranean-style wraps featuring creamy hummus and fresh vegetables for a quick, satisfying meal.
# Ingredient List:
→ Wraps
01 - 4 large whole wheat tortillas
→ Hummus
02 - 1 cup hummus, store-bought or homemade
→ Vegetables
03 - 1 cup red bell pepper, julienned
04 - 1 cup cucumber, seeded and julienned
05 - 1 cup shredded carrots
06 - 1 cup baby spinach leaves
07 - 1 small avocado, sliced
08 - 1/2 cup cherry tomatoes, halved
→ Optional Add-ins
09 - 1/4 cup crumbled feta cheese (omit for vegan)
10 - 2 tablespoons chopped fresh parsley or cilantro
11 - 1 tablespoon fresh lemon juice
# Steps:
01 - Lay one whole wheat tortilla flat on a clean work surface.
02 - Spread 1/4 cup of hummus evenly across the center of the tortilla, leaving a small border around the edges to prevent overflow when rolling.
03 - Arrange baby spinach leaves over the hummus as a base layer. Top with julienned red bell pepper, cucumber, shredded carrots, sliced avocado, and halved cherry tomatoes, distributing them evenly across the center of the wrap.
04 - Sprinkle with crumbled feta cheese and chopped fresh parsley or cilantro if desired. Drizzle with fresh lemon juice for brightness.
05 - Fold in both sides of the tortilla toward the center, then tightly roll from the bottom edge upward to form a secure wrap.
06 - Using a sharp knife, slice the wrap diagonally in half. Serve immediately or wrap tightly in parchment paper for transport. Repeat the assembly process with the remaining tortillas and filling ingredients to yield 4 wraps total.
# Expert Tips:
01 -
- Zero cooking required means you can assemble everything in the time it takes to scroll through your phone.
- The combination of creamy hummus and crunchy vegetables creates a texture balance that makes you forget you are eating something healthy.
02 -
- Wet vegetables are the enemy here so pat everything dry with a towel before assembling or you will end up with a wrap that falls apart halfway through eating.
- Letting the assembled wraps sit for five minutes before slicing helps the hummus act like glue and hold the whole thing together.
03 -
- Warm the tortilla in a dry skillet for ten seconds on each side to make it pliable enough to roll without tearing.
- Do not overfill because a wrap that bursts open is not rustic, it is just frustrating to eat at your desk.