Veggie Wrap With Hummus (Printable Version)
Crisp vegetables meet creamy hummus in whole wheat tortillas
# What You Need:
→ 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
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
# How-To:
01 - In a small mixing bowl, combine the hummus, lemon juice, ground cumin, salt, and pepper. Stir until well blended and smooth.
02 - Lay the tortillas flat on a clean work surface.
03 - Divide the seasoned hummus evenly among the tortillas, spreading a generous layer across each one while leaving about a 1-inch border around the edges.
04 - Distribute the baby spinach, shredded carrots, sliced bell pepper, cucumber, cherry tomatoes, and red onion evenly over each tortilla.
05 - Scatter crumbled feta cheese, fresh parsley, and hot sauce or chili flakes over the vegetables, if desired.
06 - Fold the left and right sides of each tortilla inward about 1 inch, then tightly roll from the bottom edge upward to fully enclose the filling.
07 - Cut each wrap in half diagonally. Serve immediately, or wrap tightly in parchment paper and refrigerate for later.
# Expert Hints:
01 -
- Zero cooking required, which means your kitchen stays cool and you stay happy on even the laziest afternoon.
- The crunch of fresh vegetables against the creamy hummus is the kind of texture contrast that makes you forget you are eating something healthy.
02 -
- Do not skip the lemon juice in the hummus spread, because that single tablespoon transforms store bought hummus into something that tastes hand crafted.
- Pat the cucumber slices dry with a paper towel before assembling, or you will end up with a soggy bottom tortilla by lunchtime.
03 -
- Warm the tortillas in a dry skillet for 15 seconds per side before assembling so they become pliable and will not crack when you roll them tight.
- Spread the hummus all the way to the edge on one side only, because that exposed strip acts like edible glue when you seal the roll shut.