Hummus Veggie Wrap (Printable)
Creamy hummus meets crisp vegetables in whole wheat tortillas for a quick Mediterranean meal
# What You'll 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 fresh baby spinach leaves
04 - 1 medium red bell pepper, cored and thinly sliced into strips
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 medium red onion, peeled and thinly sliced into rings
→ Optional Flavor Enhancements
09 - 1 ripe avocado, pitted and sliced
10 - 1/4 cup crumbled feta cheese (omit for vegan version)
11 - 2 tablespoons fresh flat-leaf parsley, roughly chopped
12 - Fine sea salt and freshly cracked black pepper, to taste
13 - 1 tablespoon fresh lemon juice
# How to Make It:
01 - Wash and dry all fresh produce. Core and thinly slice the red bell pepper into strips. Cut the cucumber into thin matchsticks. Peel and julienne the carrot. Shred the purple cabbage. Slice the red onion into thin rings. Pit and slice the avocado if using.
02 - Lay one tortilla flat on a clean work surface. Spread approximately 1/4 cup of hummus evenly across the tortilla, leaving a 1-inch border around the edges to prevent overflow when rolling.
03 - Place a generous handful of baby spinach leaves over the hummus layer. Arrange the sliced bell pepper, cucumber strips, julienned carrot, shredded cabbage, and red onion rings evenly across the center of the tortilla.
04 - If desired, lay avocado slices across the vegetables and sprinkle with crumbled feta cheese. Finish with chopped fresh parsley, a pinch of salt and pepper, and a light drizzle of fresh lemon juice.
05 - Fold the left and right sides of the tortilla inward about 1 inch. Starting from the bottom edge closest to you, roll the tortilla upward tightly, tucking the fillings as you go. Slice each wrap diagonally across the center to create two halves.
06 - Serve the wraps immediately for the best texture. For meal prep, wrap each portion tightly in parchment paper or plastic wrap and refrigerate for up to 24 hours.
# Expert Advice:
01 -
- Zero cooking required, which means you can assemble these even on your most exhausted days without thinking twice.
- The combination of creamy hummus with crunch from five different vegetables creates a texture contrast that keeps every bite interesting.
02 -
- If you spread hummus all the way to the edge, it will ooze out during rolling and make the tortilla slippery, so always leave that one inch border.
- Overfilling is the number one reason wraps fall apart, and I learned this the messy way when half my vegetables tumbled onto the kitchen floor mid roll.
03 -
- Warm the tortilla for ten seconds in a dry skillet before assembling, because a pliable wrap is far less likely to crack and tear during the rolling process.
- Julienned vegetables grip onto each other inside the roll much better than chunky cuts, so take the extra minute to cut everything thin and uniform.