Hummus Veggie Wrap (Printable View)
Vibrant Mediterranean wraps with creamy hummus and crisp vegetables, ready in 15 minutes.
# What You'll 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 Steps:
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 to prevent overflow when rolling.
03 - Arrange baby spinach, julienned red bell pepper, cucumber, shredded carrots, avocado slices, and halved cherry tomatoes evenly over the hummus layer.
04 - Sprinkle with crumbled feta cheese and chopped fresh parsley or cilantro if desired. Drizzle with fresh lemon juice for brightness.
05 - Fold in both sides of the tortilla toward the center, then roll up tightly from the bottom edge to form a secure wrap.
06 - Slice the wrap in half diagonally if desired. Repeat the assembly process with the remaining tortillas and fillings to yield 4 wraps total. Serve immediately or wrap tightly in parchment paper for portable lunches.
# Expert Advice:
01 -
- This wrap comes together in under fifteen minutes with zero cooking, which makes it the ultimate rescue meal when your energy is at zero but your stomach disagrees.
- The contrast between creamy hummus, crunchy vegetables, and silky avocado creates a bite that feels way more indulgent than it actually is.
02 -
- Overfilling the tortilla is the number one reason wraps fall apart, so resist the urge to pile on extra vegetables no matter how tempting it looks.
- Patting wet vegetables dry with a paper towel before assembling prevents the tortilla from getting gummy and tearing at the fold.
03 -
- Warm the tortilla in a dry skillet for fifteen seconds per side to make it pliable enough to roll tightly without any cracking at all.
- Spread hummus all the way to the edges where the tortilla overlaps itself, because that acts like glue holding the wrap shut while you eat.