Hummus & Vegetable Wrap
“Crispy veggies, creamy hummus & earthy greens – wrapped to perfection!”
Ingredients
- 2 large whole wheat tortillas
- 1/2 cup hummus
- 1 cup mixed greens (spinach, arugula)
- 1/2 cup shredded carrots
- 1/2 cup cucumber, sliced
- 1/2 cup red bell pepper, sliced
- 1/4 cup red onion, thinly sliced
- 1/4 cup avocado, sliced
- 2 tbsp feta cheese, crumbled
- 1 tbsp tahini dressing
- Fresh dill or parsley
- Salt and pepper to taste
- Olive oil for drizzling
Instructions
- Prepare the vegetables: Wash and dry all vegetables. Shred the carrots, slice the cucumber and bell pepper into thin strips, and thinly slice the red onion.
- Warm the tortillas: Heat the whole wheat tortillas in a dry pan for 30 seconds each side, or wrap in a damp paper towel and microwave for 15 seconds. This makes them more pliable.
- Spread the hummus: Lay each tortilla flat. Spread an even layer of hummus down the center, leaving about 2 inches on each side free.
- Add the greens: Layer the mixed greens on top of the hummus, creating a base for the other vegetables.
- Layer the vegetables: Add the shredded carrots, cucumber slices, bell pepper strips, red onion, and avocado slices in a neat row down the center.
- Finish and wrap: Sprinkle with feta cheese, fresh herbs, and a drizzle of tahini dressing. Season with salt and pepper. Fold the sides in, then roll tightly from the bottom. Slice in half to serve!
Pro Tips for Perfect Wraps
- Warm tortillas first – they’re easier to roll and won’t crack
- Layer from bottom to top: greens first so they don’t fall out
- Don’t overfill – stick to a single layer of each veggie for easy rolling
- Press gently after rolling to help everything stay in place
- Cut in half diagonally for easier eating and better presentation
Delicious Variations
- Mediterranean Twist: Add olives, sun-dried tomatoes, and extra feta
- Asian-Inspired: Use edamame, shredded cabbage, and ginger soy hummus
- Protein Boost: Add grilled chicken, turkey, or falafel chunks
- Spicy Version: Add pickled jalapeños and pepper jack cheese
- Extra Veggie: Add roasted vegetables like zucchini, eggplant, or artichoke hearts
Serving & Storage
Lunch on the Go: Wrap in foil or parchment paper for easy transport. Great for office lunches or picnics!
Meal Prep: Prep all the vegetables on Sunday. Store in containers. Assemble wraps fresh each morning.
Make-Ahead: Prep complete wraps, wrap tightly in plastic, and refrigerate for up to 2 days. The vegetables may get soggy, so consider packing separately.
Best Eaten: Best consumed within a few hours of assembling for maximum crunch. Add avocado right before eating if prepping ahead.