Hummus Veggie Wrap (Print Version)
A fresh Mediterranean wrap with creamy hummus and colorful crisp vegetables, ready in just 15 minutes.
# What You 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 version)
11 - 2 tablespoons fresh parsley, chopped
12 - Salt and pepper to taste
13 - 1 tablespoon fresh lemon juice
# How to Prepare:
01 - Lay each tortilla flat on a clean work surface.
02 - Spread 1/4 cup of hummus evenly over each tortilla, leaving a 1-inch border around the edges.
03 - Arrange baby spinach leaves over the hummus, then distribute the sliced bell pepper, cucumber strips, julienned carrot, shredded cabbage, and red onion evenly across each tortilla.
04 - Top with avocado slices and crumbled feta cheese if desired. Sprinkle with chopped parsley, season with salt and pepper, and drizzle with fresh lemon juice.
05 - Fold in the sides of each tortilla and roll up tightly from the bottom to form a secure wrap.
06 - Cut each wrap in half diagonally. Serve immediately or wrap tightly in foil or parchment for a portable meal.
# Expert Advice:
01 -
- Zero cooking means you can assemble these in your work clothes without breaking a sweat.
- The crunch from five different vegetables in one bite is genuinely addictive.
02 -
- Overfilling the wrap is the number one reason it falls apart so resist the urge and trust that the vegetables compress beautifully.
- Wet vegetables will make the tortilla soggy within minutes so pat everything dry with a clean towel before assembling.
03 -
- Warm the tortilla for fifteen seconds in a dry skillet before rolling and it will become pliable enough to fold without cracking.
- Julienne every vegetable as uniformly thin as possible because uneven sizes mean some bites are all crunch and others are mostly flat.