Hummus Veggie Wrap (Print View)
Fresh Mediterranean 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 lemon juice
# How-To Steps:
01 - Lay a tortilla flat on a clean work surface.
02 - Spread 1/4 cup hummus evenly over each tortilla, leaving a 1-inch border around the edges.
03 - Arrange spinach leaves over the hummus, then distribute the sliced bell pepper, cucumber strips, julienned carrot, shredded cabbage, and red onion evenly on top.
04 - Add avocado slices and crumbled feta cheese if using. Sprinkle with chopped parsley, season with salt and pepper, and drizzle with 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 on the diagonal. Serve immediately or wrap tightly in foil for a portable meal.
# Expert Hints:
01 -
- Zero cooking required, which means you can assemble these in the time it takes to scroll through your phone.
- The crunch from the raw vegetables against the creamy hummus is genuinely addictive and makes you forget you are eating something healthy.
02 -
- Do not skip the one inch hummus border or you will end up with a wrap that explodes the moment you pick it up.
- Pat your vegetables completely dry with a clean towel before assembling because excess moisture is the enemy of a good wrap.
03 -
- Warm the tortilla in a dry skillet for about fifteen seconds per side before assembling, and it will become pliable enough to roll without cracking.
- Build the wrap with the heaviest ingredients like cucumber and carrot closest to the bottom edge where you start rolling, which keeps everything locked in tight.