Hummus Veggie Wrap (Printable Version)
Creamy hummus meets crisp vegetables in this satisfying Mediterranean wrap ready in just 15 minutes.
# What You Need:
→ 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 - 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
# How-To:
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 filling to make 4 wraps total. Serve immediately or wrap tightly in parchment paper for on-the-go enjoyment.
# Expert Hints:
01 -
- Zero cooking required, which means the kitchen stays cool and cleanup is just a cutting board and a knife.
- The texture contrast between creamy hummus, ripe avocado, and crisp raw vegetables makes every bite interesting.
- Pack one for lunch and it tastes just as good three hours later from a desk drawer.
02 -
- Wet vegetables are the enemy of a good wrap, so pat cucumber and tomatoes dry with a paper towel before assembling.
- Overfilling is tempting but guarantees a wrap that unravels halfway through your first bite, so keep fillings modest and centered.
03 -
- Warm the tortilla for fifteen seconds in a dry skillet before assembling and it will fold around the fillings like a blanket instead of fighting you every inch.
- Spread the hummus all the way to the edges where you fold the sides in, because that adhesive strip of hummus is what keeps the wrap closed during transport.