Hummus Veggie Wraps
A vibrant and healthy wrap packed with fresh vegetables and creamy hummus, perfect for a quick lunch, picnic, or snack. These wraps are easy to make, customizable, and naturally vegetarian (or vegan). They are flavorful, satisfying, and portable—a perfect balance of nutrition and convenience.
Prep time: 15 minutes
Cook time: 0 minutes (no cooking required)
Total time: 15 minutes
Serves: 2-3
Ingredients
2 large whole wheat or spinach tortillas
½ cup hummus (store-bought or homemade)
1 small carrot, julienned
½ cucumber, thinly sliced
½ red bell pepper, thinly sliced
¼ red onion, thinly sliced
1 cup fresh spinach or mixed greens
¼ cup shredded purple cabbage
1 small avocado, sliced
1 tsp olive oil
Salt and pepper to taste
Optional add-ins: sprouts, feta cheese, olives, roasted red peppers, or grilled chicken/tofu
Instructions
Prepare the vegetables: Wash and slice all the vegetables into thin strips for easy wrapping.
Lay out the tortilla: Place one tortilla on a flat surface or plate.
Spread hummus: Evenly spread about 2–3 tablespoons of hummus over the entire tortilla, leaving a 1-inch border around the edges.
Layer veggies: Start layering the spinach or mixed greens first, followed by carrot, cucumber, bell pepper, red onion, cabbage (if using), and avocado. Drizzle a little olive oil and season with salt and pepper.
Roll the wrap: Fold the sides slightly inward, then tightly roll the tortilla from the bottom up to enclose all the fillings.
Slice and serve: Cut the wrap diagonally in half for easier eating. Serve immediately, or wrap in foil for on-the-go meals.
Notes & Tips
Hummus flavor: Use flavored hummus (like roasted red pepper or garlic) for extra zing.
Make-ahead: Assemble wraps without avocado and store in the fridge for up to 24 hours. Add avocado just before eating to prevent browning.
Crunch factor: Add roasted chickpeas or sunflower seeds for texture.
Tortilla alternatives: Try whole wheat, spinach, tomato basil, or gluten-free wraps.
Vegan option: Keep it fully vegan by skipping cheese or using a plant-based cheese.
Frequently Asked Questions
Q: Can I freeze these wraps?
A: It’s not recommended to freeze, as the fresh veggies and hummus can become watery and soggy.
Q: Can I use other vegetables?
A: Absolutely! Try zucchini, sprouts, arugula, or roasted vegetables.
Q: How long do they stay fresh?
A: Wraps without avocado can last in the fridge for up to 24 hours. Add avocado just before eating.
Q: Can I add protein?
A: Yes! Grilled chicken, tofu, tempeh, or hard-boiled eggs are great additions.
Nutritional Information
Calories: 250–300 kcal
Protein: 8–10 g
Carbohydrates: 35–40 g
Fiber: 7–9 g
Fat: 10–12 g
Sugar: 4–5 g
Sodium: 350–400 mg