Hummus Veggie Wrap (Printable Version)

Fresh whole wheat wraps layered with classic hummus and crisp seasonal vegetables for a satisfying Mediterranean-inspired lunch.

# What You Need:

→ Wraps

01 - 4 large whole wheat tortillas or flatbreads

→ Hummus

02 - 1 cup (8 oz) classic hummus, store-bought or homemade

→ Vegetables

03 - 1 cup (3.5 oz) baby spinach or mixed greens
04 - 1 cup (4.2 oz) shredded carrots
05 - 1 medium cucumber, cut into thin strips
06 - 1 medium bell pepper, any color, cut into thin strips
07 - 1 small red onion, thinly sliced
08 - 1 medium tomato, sliced

→ Optional Additions

09 - 1/2 avocado, sliced
10 - 2 tbsp crumbled feta cheese (omit for vegan)
11 - 2 tbsp fresh chopped herbs (parsley, cilantro, or mint)
12 - Salt and freshly ground black pepper, to taste

# Directions:

01 - Lay each tortilla or flatbread 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.
03 - Arrange spinach, shredded carrots, cucumber strips, bell pepper strips, red onion, and tomato slices across the center of each wrap.
04 - Top with avocado slices, feta cheese, and fresh herbs if desired. Season with salt and freshly ground black pepper to taste.
05 - Fold in both sides of each tortilla, then roll tightly from the bottom upward to enclose the filling.
06 - Cut each wrap in half diagonally. Serve immediately or wrap in parchment paper for on-the-go enjoyment.

# Expert Tips:

01 -
  • Zero cooking means you can assemble these in the time it takes to scroll through your phone, which is exactly how weeknight dinners should work.
  • The crunch of fresh vegetables against creamy hummus hits a texture balance that makes you forget you are eating something virtuous.
  • They travel beautifully wrapped in parchment, making them the unhurried answer to sad desk lunches everywhere.
02 -
  • Wet vegetables are the enemy of a good wrap, so pat your cucumber and tomato slices dry with a paper towel before assembling.
  • If you are packing these for later, do not slice them in half, because a whole wrap sealed in parchment stays tighter and fresher in the fridge.
03 -
  • Warm your tortilla in a dry skillet for twenty seconds before filling, because a pliable wrap rolls more tightly and tears far less often.
  • The one inch border of hummus free space around the edge is not optional, since it acts as the glue that holds your roll shut.

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