Veggie Wrap With Hummus (Printable View)
Fresh vegetables and creamy hummus wrapped in whole wheat tortillas for a quick, healthy meal.
# What You'll Need:
→ Wraps
01 - 4 large whole wheat tortillas (use gluten-free if needed)
→ Fresh 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 (optional)
11 - Salt and freshly ground black pepper, to taste
→ Optional Toppings
12 - 1/4 cup crumbled feta cheese (omit for vegan)
13 - 2 tablespoons chopped fresh parsley
14 - Hot sauce or chili flakes, to taste
# How-To Steps:
01 - In a small mixing bowl, combine the hummus, lemon juice, cumin, salt, and pepper. Stir until well blended and smooth.
02 - Place each tortilla flat on a clean work surface.
03 - Divide the seasoned hummus evenly among the four tortillas, spreading a generous layer while leaving about 1 inch of border around the edges.
04 - Evenly distribute the spinach, shredded carrots, sliced bell pepper, cucumber, cherry tomatoes, and red onion 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 about 1 inch inward toward the center. Starting from the bottom edge, roll each wrap up tightly to fully enclose the filling.
07 - Using a sharp knife, cut each wrap in half diagonally. Serve immediately or wrap tightly in parchment paper for on-the-go enjoyment.
# Expert Advice:
01 -
- Zero cooking required, which means you can assemble dinner while still in your work clothes without breaking a sweat.
- The hummus acts as both spread and dressing, so every single bite carries flavor instead of just the center.
- They hold up beautifully in the fridge for a day, making them the rare wrap that does not turn into sad soggy paper by noon.
02 -
- Overfilling is the single biggest mistake, because a wrap that bursts open during rolling will never recover no matter how much parchment you use to hide the evidence.
- Wet vegetables are the enemy of a good wrap, so pat your tomatoes and cucumbers dry with a paper towel before assembling.
03 -
- Toast the cumin in a dry pan for thirty seconds before adding it to the hummus and the flavor will double in intensity with almost no extra effort.
- Roll the wraps on a piece of parchment paper and use the paper to help guide the tuck, which is a trick borrowed from sushi rolling that makes a surprisingly clean difference.