Hummus Veggie Wrap (Printable)

Crisp vegetables and creamy hummus wrapped in soft tortillas for a satisfying Mediterranean-inspired lunch

# 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 Additions

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

# Steps:

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 - Top with avocado slices, feta cheese, and fresh herbs if desired. Season with salt and freshly ground black pepper.
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.

# Expert Tips:

01 -
  • No cooking required, which means you can throw these together even on the most chaotic days when the stove feels like too much commitment.
  • The crunch of fresh vegetables against creamy hummus is the kind of texture contrast that makes you slow down and actually enjoy lunch instead of inhaling it at your desk.
02 -
  • Do not skip the one inch border of hummus because that gap is what keeps your wrap from bursting open like a poorly packed suitcase.
  • Pat the tomato slices dry with a paper towel before adding them, because excess moisture is the enemy of a wrap that holds together until the last bite.
03 -
  • Warm the tortilla for about fifteen seconds in a dry skillet before assembling and it becomes dramatically more pliable and less likely to crack.
  • Spread the hummus all the way to the edge of one end only, so the final tuck of the roll sticks to itself and holds everything sealed.

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