Hummus Veggie Wrap (Printer-friendly)

Creamy hummus wraps with crisp vegetables for a quick, healthy Mediterranean meal

# What You Need:

→ Wraps

01 - 4 large whole wheat tortillas or flatbreads

→ Hummus

02 - 1 cup (8 oz) classic hummus, store-bought or homemade

→ Vegetables

03 - 1 cup (3.5 oz) baby spinach or mixed greens
04 - 1 cup (4.2 oz) 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 (parsley, cilantro, or mint)
12 - Salt and freshly ground black pepper, to taste

# How to Make It:

01 - Lay each tortilla or flatbread flat on a clean work surface.
02 - Spread ¼ cup of hummus evenly across each wrap, leaving about 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 - Add avocado slices, crumbled feta, 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 portable enjoyment.

# Expert Tips:

01 -
  • Zero cooking means you can assemble four wraps in the time it takes to scroll through your phone looking for lunch delivery.
  • The crunch of fresh vegetables against creamy hummus hits a texture sweet spot that makes you forget you are eating something healthy.
02 -
  • Do not skip the border when spreading hummus because every millimeter of that edge is what keeps your wrap from erupting like a vegetable volcano on first bite.
  • Patting the tomato slices dry with a paper towel before assembling is the single step that separates a crisp wrap from a sad damp one three hours later.
03 -
  • Make a double batch of hummus and freeze half in an airtight container so your next wrap session is halfway done before you start.
  • Season each vegetable layer lightly with salt as you build rather than only at the end because distributed seasoning tastes brighter and more balanced throughout every bite.

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