Hummus Veggie Wrap (Printable Version)

Fresh Mediterranean wrap with creamy hummus and crisp vegetables, ready in 15 minutes.

# What You'll 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, cut into thin strips
06 - 1 medium bell pepper, any color, cut 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 such as parsley, cilantro, or mint
12 - Salt and freshly ground black pepper, to taste

# Directions:

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

# Expert Hints:

01 -
  • This wrap comes together in fifteen flat minutes with zero cooking, which means you can make it even on your most exhausted days.
  • The crunch of fresh vegetables against creamy hummus hits a texture balance that makes you forget you are eating something healthy.
02 -
  • Do not skip the one inch border when spreading hummus, or you will have a mess on your hands the moment you take a bite.
  • Pat wet vegetables like tomato slices dry with a paper towel before assembling to prevent soggy wraps.
03 -
  • Warm your tortillas in a dry skillet for thirty seconds before assembling to make them pliable and far less likely to crack when rolled.
  • The tightness of your roll determines whether this is a pleasant eating experience or a lap full of vegetables, so roll firmly but gently.

Go Back