Veggie Wrap With Hummus (Printable)

Fresh Mediterranean wrap with colorful veggies and creamy hummus ready in 15 minutes.

# What You Need:

→ Wraps

01 - 4 large whole wheat or spinach tortillas

→ Hummus

02 - 1 cup hummus, store-bought or homemade

→ Vegetables

03 - 1 cup baby spinach leaves
04 - 1 cup mixed salad greens
05 - 1/2 cup shredded carrots
06 - 1/2 cup thinly sliced red bell pepper
07 - 1/2 cup thinly sliced cucumber
08 - 1/4 cup thinly sliced red onion
09 - 1 small avocado, sliced

→ Optional Toppings

10 - 2 tablespoons crumbled feta cheese (omit for vegan)
11 - 2 tablespoons toasted sunflower seeds
12 - Salt and pepper, to taste

# How-To:

01 - Lay one tortilla flat on a clean work surface.
02 - Spread about 1/4 cup hummus evenly over the center of the wrap, leaving a 1-inch border around the edges.
03 - Arrange a generous handful of baby spinach and mixed salad greens on top of the hummus layer.
04 - Evenly distribute shredded carrots, sliced red bell pepper, cucumber, red onion, and avocado slices over the greens.
05 - Sprinkle with crumbled feta cheese and toasted sunflower seeds if desired, then season lightly with salt and pepper.
06 - Fold in both sides of the tortilla, then roll up tightly from the bottom to fully enclose the filling.
07 - Repeat the layering and rolling process with the remaining tortillas and ingredients.
08 - Slice each wrap in half diagonally. Serve immediately or wrap tightly in parchment paper for portable enjoyment later.

# Expert Tips:

01 -
  • It requires zero cooking, which means no stove, no oven, and no excuse to order takeout instead.
  • The texture contrast between smooth hummus, crisp vegetables, and toasted sunflower seeds is genuinely addictive.
  • You can prep all the vegetables on Sunday and assemble fresh wraps in under three minutes every day of the week.
02 -
  • Do not skip the one inch border of bare tortilla or your wrap will burst open like a badly wrapped gift no matter how carefully you roll.
  • Pat wet vegetables dry with a paper towel before assembling because excess moisture is the number one reason wraps turn soggy by lunchtime.
03 -
  • The single best upgrade you can make is toasting your sunflower seeds in a dry pan until they smell nutty and deepen in color, which takes about two minutes and costs nothing extra.
  • Spreading hummus all the way to the edge of the tortilla before adding fillings acts like edible glue that holds the wrap shut while you eat.

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