Hummus Veggie Wrap (Print Version)
Vibrant Mediterranean wrap with creamy hummus and crisp fresh vegetables, ready in just 15 minutes for healthy lunches.
# What You'll Need:
→ Wraps
01 - 4 large whole wheat tortillas
→ Hummus Spread
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 - ½ cup cherry tomatoes, halved
→ Optional Add-ins
09 - ¼ 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 ¼ cup of hummus evenly across the center of the tortilla, leaving a small border around the edges.
03 - Arrange baby spinach, julienned red bell pepper, cucumber, shredded carrots, avocado slices, and halved cherry tomatoes over the hummus.
04 - Sprinkle with crumbled feta cheese and chopped parsley or cilantro if desired. Drizzle with fresh lemon juice.
05 - Fold in both sides of the tortilla, then roll up tightly from the bottom to form a secure wrap.
06 - Slice the wrap in half diagonally. Repeat with remaining tortillas and fillings to make 4 wraps total. Serve immediately or wrap tightly in parchment paper for a portable meal.
# Expert Tips:
01 -
- Zero cooking means you can have lunch on the table in fifteen flat minutes, even on your most chaotic days.
- The contrast of creamy hummus against crunchy fresh vegetables makes every bite genuinely exciting.
- It adapts endlessly to whatever vegetables you have hiding in your crisper drawer.
02 -
- Overfilling is the number one reason wraps fall apart, so resist the urge to pile on too much at once.
- Wet vegetables like unseeded cucumber or whole cherry tomatoes will make the tortilla soggy within hours.
03 -
- Warm the tortilla for ten seconds in a dry skillet before assembling to make it extra pliable and prevent cracking.
- Spread the hummus all the way to the edge where you will seal the wrap, because it acts like glue to hold everything shut.