Hummus Veggie Wrap (Print Version)
Fresh Mediterranean-style wrap with creamy hummus and crisp vegetables
# What You Need:
→ Wraps & Base
01 - 4 large whole wheat or spinach tortillas
02 - 1 cup hummus, store-bought or homemade
→ Fresh Vegetables
03 - 1 cup baby spinach leaves
04 - 1 red bell pepper, thinly sliced
05 - 1 small cucumber, cut into thin strips
06 - 1 medium carrot, julienned
07 - 1/2 cup shredded purple cabbage
08 - 1/4 red onion, thinly sliced
→ Extra Flavor (Optional)
09 - 1 avocado, sliced
10 - 1/4 cup feta cheese, crumbled (omit for vegan)
11 - 2 tablespoons fresh parsley, chopped
12 - Salt and pepper, to taste
13 - 1 tablespoon fresh lemon juice
# How to Make It:
01 - Lay a tortilla flat on a clean work surface.
02 - Spread 1/4 cup of hummus evenly over each tortilla, leaving a 1-inch border around the edges.
03 - Arrange spinach leaves over the hummus, then evenly distribute the sliced bell pepper, cucumber strips, julienned carrot, shredded cabbage, and red onion on top.
04 - Add avocado slices and crumbled feta cheese if desired. Sprinkle with chopped parsley, season with salt and pepper, and drizzle with fresh lemon juice.
05 - Fold in the sides of the tortilla and roll up tightly from the bottom to form a secure wrap.
06 - Cut each wrap in half diagonally and serve immediately, or wrap tightly in foil for a portable meal.
# Expert Hints:
01 -
- The crunch factor alone is worth it, each bite delivers a symphony of textures that makes you forget you are eating something healthy.
- Zero cooking means you can throw these together even on the most chaotic weekday and still feel like you treated yourself.
- They travel beautifully wrapped tight in parchment, which means lunch at your desk suddenly feels like a picnic.
02 -
- Do not skip the one inch border when spreading hummus or you will end up with a mess on your hands and filling everywhere except inside the wrap.
- Pat the vegetables dry after washing because excess moisture is the enemy of a crisp wrap that holds together.
- Assemble right before eating if possible since the tortilla softens over time and loses that pleasant chew.
03 -
- Julienned carrots stick into the hummus layer better than grated ones and give a far more satisfying crunch in every bite.
- Double the batch of vegetables and store the extras in an airtight container so your next wrap takes only two minutes to assemble.