Hummus Veggie Wrap (Printable)
Quick Mediterranean wraps with hummus and colorful vegetables for easy meals
# 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 version)
11 - 2 tablespoons fresh parsley, chopped
12 - Salt and pepper, to taste
13 - 1 tablespoon fresh lemon juice
# How-To:
01 - Lay one tortilla flat on a clean work surface.
02 - Spread 1/4 cup of hummus evenly across each tortilla, leaving a 1-inch border around the edges.
03 - Arrange spinach leaves over the hummus, then distribute the bell pepper, cucumber, carrot, cabbage, and red onion evenly on top.
04 - Add avocado slices and crumbled feta cheese if desired. 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, keeping the filling secure.
06 - Cut each wrap in half on the diagonal. Serve immediately or wrap tightly in foil for a portable meal.
# Expert Tips:
01 -
- It takes about fifteen minutes from fridge to plate, which means you have zero excuse to skip lunch.
- The crunch of julienned carrots and sliced bell pepper against creamy hummus is the kind of texture contrast that makes a simple meal feel intentional.
02 -
- Do not skip the one inch border of bare tortilla around the hummus, because without it the filling will push out the sides every time you take a bite.
- Pat the cucumber slices dry with a paper towel before layering them, because excess moisture is the fastest way to end up with a soggy wrap by noon.
03 -
- Warm the tortilla in a dry skillet for about fifteen seconds per side before assembling, because a pliable tortilla rolls without cracking and holds its shape much better.
- Use a vegetable peeler to shave the carrot into wide, thin ribbons instead of julienning by hand, which saves time and creates strips that layer more evenly inside the wrap.