Veggie Wrap With Hummus (Printable)

Fresh Mediterranean wraps with creamy hummus and colorful crisp vegetables, perfect for healthy quick meals anytime.

# What You’ll Need:

→ Wraps

01 - 4 large whole wheat or spinach tortillas

→ Hummus

02 - 1 cup hummus (store-bought or homemade)

→ Vegetables

03 - 1 cup baby spinach leaves
04 - 1 cup mixed salad greens
05 - 1/2 cup shredded carrots
06 - 1/2 cup thinly sliced red bell pepper
07 - 1/2 cup thinly sliced cucumber
08 - 1/4 cup thinly sliced red onion
09 - 1 small avocado, sliced

→ Optional Toppings

10 - 2 tablespoons crumbled feta cheese (omit for vegan)
11 - 2 tablespoons toasted sunflower seeds
12 - Salt and pepper, to taste

# Directions:

01 - Lay one tortilla flat on a clean work surface.
02 - Spread about 1/4 cup hummus evenly over the center of the wrap, leaving a 1-inch border around the edges.
03 - Arrange a handful of baby spinach and mixed salad greens on top of the hummus layer.
04 - Layer shredded carrots, red bell pepper slices, cucumber slices, red onion slices, and avocado slices evenly over the greens.
05 - Sprinkle with crumbled feta cheese and toasted sunflower seeds if desired, then season lightly with salt and pepper.
06 - Fold in both sides of the tortilla, then roll up tightly from the bottom to fully enclose the filling.
07 - Repeat the assembly process with the remaining tortillas and ingredients to make 4 wraps total.
08 - Slice each wrap in half diagonally. Serve immediately or wrap tightly in parchment paper for on-the-go enjoyment.

# Expert Suggestions:

01 -
  • No cooking required, which means you can assemble these even in a kitchen with a broken stove like I once did.
  • The crunch from raw vegetables paired with creamy hummus is the kind of texture contrast that makes you forget you are eating something healthy.
  • They travel beautifully wrapped in parchment, surviving bus rides and office fridges without falling apart.
02 -
  • Overfilling is the most common mistake and it turns a neat wrap into a kitchen disaster, so less is genuinely more on your first attempt.
  • Wet vegetables like unwashed cucumber slices will make the tortilla soggy within an hour, so pat everything dry before assembling.
03 -
  • Toasting the sunflower seeds in a dry skillet until they just start to smell nutty makes a bigger flavor difference than almost anything else in this recipe.
  • Spreading hummus all the way to the edges sounds tempting but leaving that one inch border is what prevents the whole thing from squirting out the sides when you bite.

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