Hummus Veggie Wrap (Print Version)

Vibrant Mediterranean wrap with creamy hummus and crisp vegetables, ready in 15 minutes for a healthy, portable meal.

# What You Need:

→ Wraps

01 - 4 large whole wheat tortillas or flatbreads

→ Hummus

02 - 1 cup classic hummus, store-bought or homemade

→ Vegetables

03 - 1 cup baby spinach or mixed greens
04 - 1 cup shredded carrots
05 - 1 medium cucumber, cut into thin strips
06 - 1 medium bell pepper, any color, cut into thin strips
07 - 1 small red onion, thinly sliced
08 - 1 medium tomato, sliced

→ Optional Additions

09 - ½ avocado, sliced
10 - 2 tablespoons crumbled feta cheese (omit for vegan)
11 - 2 tablespoons fresh chopped herbs (parsley, cilantro, or mint)
12 - Salt and freshly ground black pepper, to taste

# Directions:

01 - Lay each tortilla or flatbread flat on a clean work surface.
02 - Spread ¼ cup of hummus evenly across each tortilla, leaving a 1-inch border around the edges.
03 - Arrange spinach, shredded carrots, cucumber strips, bell pepper strips, red onion slices, and tomato slices across the center of each wrap.
04 - Top with avocado slices, crumbled feta, and fresh herbs if desired. Season with salt and freshly ground black pepper to taste.
05 - Fold in both sides of each tortilla, then roll tightly from the bottom upward to form a secure wrap.
06 - Cut each wrap in half diagonally. Serve immediately or wrap in parchment paper for portability.

# Expert Tips:

01 -
  • Zero cooking means you can assemble everything in the time it takes your coffee to cool.
  • The crunch of fresh vegetables against creamy hummus is the kind of contrast that makes you slow down and actually taste your food.
  • It travels beautifully, wrapped in parchment, and tastes just as good two hours later at your desk.
02 -
  • Do not skip the one inch border of hummus or your wrap will burst open at the seams every single time.
  • Pat the tomato slices dry with a paper towel before adding them or the moisture will turn your tortilla into a soggy mess by lunchtime.
03 -
  • Warm your tortillas in a dry skillet for fifteen seconds per side and they will become dramatically more flexible and cooperative.
  • The tightest rolls come from not overfilling, so resist the urge to pile on more than the tortilla can comfortably hold.

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