Hummus Veggie Wrap (Printable)

A refreshing Mediterranean-style wrap featuring creamy hummus layered with crisp, colorful vegetables in a soft tortilla.

# What You Need:

→ Wraps

01 - 4 large whole wheat tortillas or flatbreads

→ Hummus

02 - 1 cup classic hummus (store-bought or homemade)

→ Vegetables

03 - 1 cup baby spinach or mixed greens
04 - 1 cup shredded carrots
05 - 1 medium cucumber, sliced into thin strips
06 - 1 medium bell pepper (any color), sliced into thin strips
07 - 1 small red onion, thinly sliced
08 - 1 medium tomato, sliced

→ Optional Extras

09 - ½ avocado, sliced
10 - 2 tablespoons crumbled feta cheese (omit for vegan)
11 - 2 tablespoons fresh chopped herbs (parsley, cilantro, or mint)
12 - Salt and freshly ground black pepper, to taste

# How-To:

01 - Lay each tortilla or flatbread flat on a clean work surface.
02 - Spread ¼ cup of hummus evenly over each wrap, leaving a 1-inch border around the edges.
03 - Arrange spinach, shredded carrots, cucumber strips, bell pepper strips, red onion slices, and tomato slices across the center of each wrap.
04 - Add avocado slices, feta cheese, and fresh herbs if desired. Season with salt and freshly ground black pepper to taste.
05 - Fold in both sides of each wrap, then roll tightly from the bottom upward to enclose the filling.
06 - Cut each wrap in half diagonally. Serve immediately or wrap in parchment paper for later enjoyment.

# Expert Tips:

01 -
  • Zero cooking required, which means you can assemble these in barely fifteen minutes even on your most chaotic days.
  • The crunch of fresh vegetables against creamy hummus hits a texture balance that makes you forget you are eating something healthy.
02 -
  • Patting sliced tomatoes dry with a paper towel before adding them prevents the wrap from turning soggy halfway through your lunch.
  • Wraps stored in the fridge are best eaten within twenty four hours because the vegetables will slowly release moisture and soften the tortilla.
03 -
  • Spread the hummus all the way to the edges instead of leaving a border if you want the tortilla to stick to itself while rolling, creating a tighter seal.
  • Toast the rolled wrap seam side down in a dry pan for one minute to crisp the outside and lock the shape in place before slicing.

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