Hummus Veggie Wrap (Printer-Friendly)
Fresh Mediterranean wrap with creamy hummus and crisp vegetables, ready in 15 minutes.
# What You'll 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
09 - 1 avocado, sliced
10 - 1/4 cup feta cheese, crumbled (omit for vegan)
11 - 2 tablespoons fresh parsley, chopped
12 - Salt and pepper to taste
13 - 1 tablespoon lemon juice
# How to Make It:
01 - Lay one tortilla flat on a clean work surface or cutting board.
02 - Spread 1/4 cup of hummus evenly across each tortilla, leaving a 1-inch border around the edges to prevent spillover when rolling.
03 - Arrange a bed of spinach leaves over the hummus, then distribute the sliced bell pepper, cucumber strips, julienned carrot, shredded cabbage, and red onion evenly across each tortilla.
04 - Top with avocado slices and crumbled feta cheese if desired. Finish with a sprinkle of chopped parsley, a pinch of salt and pepper, and a light drizzle of fresh lemon juice.
05 - Fold in both sides of the tortilla toward the center, then roll tightly from the bottom edge upward, keeping the filling tucked in firmly as you go.
06 - Cut each wrap in half on the diagonal. Serve right away or wrap tightly in parchment paper or foil for a portable meal.
# Expert Advice:
01 -
- No cooking required, which means you can assemble these even on the hottest summer day without breaking a sweat.
- The crunch from five different vegetables makes every bite interesting and satisfying in a way that plain sandwiches never manage.
02 -
- Soggy wraps are caused by wet ingredients, so pat your cucumber slices dry with a paper towel before assembling.
- If you are packing these for later, wrap them tightly in foil or parchment and the tortilla will hold its texture for several hours in the fridge.
03 -
- Warm the tortilla in a dry skillet for fifteen seconds before filling and it becomes far more pliable and less likely to crack.
- For extra protein that keeps you full longer, tuck in a handful of roasted chickpeas or crumbled falafel alongside the vegetables.