Hummus Veggie Wrap (Printable)

Creamy hummus meets crisp vegetables in wholesome Mediterranean wraps ready in 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 (Optional)

09 - 1 avocado, sliced
10 - 1/4 cup feta cheese, crumbled (omit for vegan)
11 - 2 tbsp fresh parsley, chopped
12 - Salt and pepper, to taste
13 - 1 tbsp lemon juice

# How To Make:

01 - Lay one tortilla flat on a clean work surface.
02 - Spread 1/4 cup of hummus evenly across each tortilla, leaving a 1-inch border around the edges.
03 - Arrange baby spinach over the hummus, then distribute the sliced bell pepper, cucumber strips, julienned carrot, shredded cabbage, and red onion evenly on top.
04 - Top with avocado slices and crumbled feta cheese if using. Sprinkle with chopped parsley, season with salt and pepper, and drizzle with lemon juice.
05 - Fold in the sides of the tortilla and roll up tightly from the bottom to form a secure wrap.
06 - Cut each wrap in half on the diagonal. Serve immediately or wrap tightly in foil for a portable meal.

# Expert Tips:

01 -
  • Zero cooking means you can assemble everything in fifteen minutes flat, which is faster than delivery.
  • The combination of creamy hummus and crunchy vegetables creates a texture contrast that keeps every bite interesting.
  • It is endlessly adaptable, so whatever limp produce is sitting in your crisper drawer right now will probably work.
02 -
  • Do not skip the one inch border of clean tortilla when spreading hummus, because a messy edge will never seal and your wrap will unravel the moment you pick it up.
  • Pat wet vegetables dry with a paper towel before layering them, since excess moisture is the enemy of a wrap that holds together.
03 -
  • Wrap each assembled wrap tightly in parchment paper and refrigerate for up to eight hours. The parchment holds everything in place and unwrinds cleanly when you are ready to eat.
  • Warm the tortilla in a dry skillet for fifteen seconds before filling, which makes it pliable enough to roll without cracking along the fold lines.

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