Want a healthy and flavorful meal without spending too much time in the kitchen? Try this Hummus Veggie Wrap for a fresh and satisfying bite.
It’s packed with colorful vegetables, creamy hummus, and a hint of seasoning, all wrapped in a soft tortilla. This wrap brings a perfect balance of crunch, creaminess, and bold flavors.
This recipe is great for busy cooks or anyone looking for a nutritious meal on the go. It’s easy to make, requires no cooking, and can be customized with your favorite veggies. Whether for lunch, dinner, or meal prep, this hummus veggie wrap is a simple yet delicious way to enjoy a wholesome meal.
Kitchen Equipment Needed
- Cutting board & knife
- Measuring cups & spoons
- Spatula or spoon for spreading
- Mixing bowl (optional, for dressing)
Ingredients Overview
- Hummus: Creamy, flavorful base that adds protein and richness.
- Tortilla: Soft and pliable for wrapping everything together.
- Fresh Vegetables: A colorful mix for crunch and nutrition.
Ingredients
- 2 large whole wheat or spinach tortillas
- 1/2 cup hummus (any flavor)
- 1/2 cup shredded carrots
- 1/2 cup sliced cucumbers
- 1/2 cup chopped bell peppers (red, yellow, or green)
- 1/4 cup red onion, thinly sliced
- 1/2 avocado, sliced
- 1/4 cup cherry tomatoes, halved
- 1/4 cup shredded lettuce or spinach
- 2 tablespoons feta cheese (optional)
- 1 teaspoon lemon juice
- 1/2 teaspoon black pepper
- 1/4 teaspoon salt
Directions
Step 1: Prepare the Vegetables
- Wash and slice all vegetables into thin strips for easy rolling.
- In a small bowl, toss cucumbers, bell peppers, and onions with lemon juice, salt, and black pepper for extra flavor.
Step 2: Spread the Hummus
- Lay a tortilla flat on a clean surface.
- Spread half the hummus evenly over the tortilla, leaving a 1-inch border around the edges.
Step 3: Assemble the Wrap
- Layer the shredded carrots, cucumbers, bell peppers, red onion, cherry tomatoes, avocado slices, and shredded lettuce on top of the hummus.
- Sprinkle feta cheese on top (if using).
Step 4: Roll the Wrap
- Fold in the sides of the tortilla and tightly roll it up like a burrito.
- Slice in half and serve immediately or wrap in foil for later.
Prep Time
10 minutes
Total Time
10 minutes
Nutrition (per wrap, ~2 servings)
- Calories: ~280
- Fat: ~12g
- Carbohydrates: ~36g
- Protein: ~8g
Expert Tips
- For Extra Protein: Add grilled tofu, tempeh, or chickpeas.
- For a Spicy Kick: Spread a little harissa or sriracha on the tortilla before adding hummus.
- Meal Prep Friendly: Wrap tightly and store in the fridge for up to 2 days.
FAQs
Can I use store-bought hummus?
Yes! Choose any flavor you like—garlic, roasted red pepper, or spicy hummus all work great.
What’s the best tortilla to use?
Whole wheat, spinach, or gluten-free tortillas are all great options.
How do I keep the wrap from getting soggy?
Layer lettuce or spinach first before adding wetter ingredients like tomatoes and cucumbers.
Storing & Freezing
- Storing: Keep in an airtight container in the fridge for up to 2 days.
- Freezing: Not recommended as fresh veggies lose texture when thawed.
Substitutions & Variations
- Dairy-Free: Skip the feta or use a vegan cheese alternative.
- Low-Carb Option: Use a lettuce wrap instead of a tortilla.
- Crunchy Addition: Add sunflower seeds or crushed nuts for extra texture.
Hummus Veggie Wrap
Equipment
- - Cutting board & knife
- - Measuring cups & spoons
- - Spatula or spoon for spreading
- - Mixing bowl (optional, for dressing)
Ingredients
- - 2 large whole wheat or spinach tortillas
- - 1/2 cup hummus any flavor
- - 1/2 cup shredded carrots
- - 1/2 cup sliced cucumbers
- - 1/2 cup chopped bell peppers red, yellow, or green
- - 1/4 cup red onion thinly sliced
- - 1/2 avocado sliced
- - 1/4 cup cherry tomatoes halved
- - 1/4 cup shredded lettuce or spinach
- - 2 tablespoons feta cheese optional
- - 1 teaspoon lemon juice
- - 1/2 teaspoon black pepper
- - 1/4 teaspoon salt
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