Veggie Wrap With Hummus (Printable)
Crisp vegetables meets creamy hummus in these satisfying whole wheat wraps ready in 15 minutes.
# Ingredient List:
→ Wraps
01 - 4 large whole wheat tortillas (use gluten-free tortillas if needed)
→ Vegetables
02 - 1 cup baby spinach leaves
03 - 1 cup shredded carrots
04 - 1 red bell pepper, thinly sliced
05 - 1/2 cucumber, thinly sliced
06 - 1/2 cup cherry tomatoes, halved
07 - 1/4 red onion, thinly sliced
→ Hummus Spread
08 - 1 cup plain hummus (homemade or store-bought)
09 - 1 tablespoon fresh lemon juice
10 - 1/2 teaspoon ground cumin (optional)
11 - Salt and freshly ground black pepper, to taste
→ Optional Toppings
12 - 1/4 cup crumbled feta cheese (omit for vegan version)
13 - 2 tablespoons chopped fresh parsley
14 - Hot sauce or chili flakes, to taste
# Steps:
01 - In a small mixing bowl, combine the hummus, lemon juice, cumin, salt, and pepper. Stir until well blended and smooth.
02 - Lay the tortillas flat on a clean work surface.
03 - Divide the hummus mixture evenly among the four tortillas, spreading a generous layer across each one while leaving about 1 inch of border around the edges.
04 - Distribute the spinach, shredded carrots, bell pepper slices, cucumber slices, cherry tomatoes, and red onion evenly over each tortilla.
05 - Sprinkle with crumbled feta cheese, fresh parsley, and hot sauce or chili flakes if desired.
06 - Fold the left and right sides of each tortilla about 1 inch inward, then roll up tightly from the bottom to fully enclose the filling.
07 - Cut each wrap in half diagonally. Serve immediately or wrap tightly in parchment paper for later enjoyment.
# Expert Tips:
01 -
- The crunch factor alone will make you wonder why you ever settled for soggy deli sandwiches.
- It requires exactly zero cooking, which means your kitchen stays cool and cleanup is almost nonexistent.
- Every single component can be prepped ahead, making your weekday lunches feel effortless and intentional.
02 -
- Overfilling is the single biggest mistake and I learned this the hard way when my first attempt burst open like a veggie pinata on the first bite.
- Patting wet vegetables dry with a paper towel before assembling prevents the tortilla from getting soggy during storage.
03 -
- Spread hummus all the way to the edges for flavor in every single bite rather than just the center.
- Chill the assembled wraps seam side down for ten minutes before slicing to help them set their shape.