Hummus Veggie Wrap (Printable Version)
A fresh Mediterranean-style wrap featuring creamy hummus layered with crisp vegetables for a satisfying healthy meal.
# What You Need:
→ Wraps & Base
01 - 4 large whole wheat or spinach tortillas (10-inch)
02 - 1 cup creamy hummus, store-bought or homemade
→ Fresh Vegetables
03 - 1 cup baby spinach leaves
04 - 1 red bell pepper, cored and thinly sliced
05 - 1 small cucumber, cut into thin matchstick strips
06 - 1 medium carrot, peeled and julienned
07 - 1/2 cup shredded purple cabbage
08 - 1/4 red onion, peeled and thinly sliced
→ Optional Enhancements
09 - 1 ripe avocado, pitted and sliced
10 - 1/4 cup crumbled feta cheese (omit for vegan)
11 - 2 tablespoons fresh parsley, finely chopped
12 - Salt and freshly ground black pepper, to taste
13 - 1 tablespoon fresh lemon juice
# Directions:
01 - Lay one tortilla flat on a clean work surface or cutting board.
02 - Spread 1/4 cup of hummus evenly across the tortilla, leaving a 1-inch border around the edges to prevent overflow when rolling.
03 - Arrange a generous handful of baby spinach over the hummus. Layer thinly sliced red bell pepper, cucumber matchsticks, julienned carrot, shredded purple cabbage, and red onion slices evenly 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 left and right sides of the tortilla about 1 inch. Starting from the bottom edge, roll the tortilla upward tightly, keeping the fillings tucked in as you go.
06 - Using a sharp knife, slice each wrap diagonally in half. Serve immediately, or wrap tightly in parchment paper or foil for a portable meal.
# Expert Tips:
01 -
- Zero cooking required, which means you can throw this together even on your most exhausted days.
- The hummus acts as both spread and dressing, so everything stays put without getting soggy.
02 -
- Overfilling is the enemy of a good wrap, so resist the urge to pile everything high or you will end up with a mess on your hands.
- Patting wet vegetables dry with a paper towel before assembling keeps the tortilla from getting soggy and falling apart.
03 -
- Warm the tortilla for ten seconds in a dry skillet before assembling and it becomes pliable enough to roll without cracking.
- Julienned carrots adhere to the hummus better than grated ones, and you get a much more satisfying bite.