Veggie and Hummus Wrap
A vibrant, crunchy, and satisfying wrap that's perfect for a quick lunch or a light dinner. Creamy hummus is paired with a rainbow of fresh vegetables, all bundled in a soft tortilla. It's a no-cook, nutrient-packed meal that's ready in just 15 minutes and ideal for meal prepping.
For 4 servings
3 steps.
- 1
Step 1
- a.Prepare the Vegetables (10 minutes)
- b.Thoroughly wash and dry all the fresh produce.
- c.Using a sharp knife, thinly slice the red bell pepper and red onion.
- d.Julienne the cucumber and carrot. You can also use a vegetable peeler to create ribbons or a box grater for the carrot.
- e.Pat the cucumber slices with a paper towel to remove excess moisture, which helps prevent a soggy wrap.
- 2
Step 2
- a.Assemble the Wrap (3 minutes)
- b.Lay a tortilla on a clean, flat surface.
- c.Spread approximately 3 tablespoons of hummus evenly across the tortilla, leaving a 1-inch border around the edges to prevent spillage.
- d.Place a generous handful of fresh spinach over the hummus.
- e.Arrange the sliced bell pepper, cucumber, carrot, and red onion in a line down the center of the tortilla.
- f.Sprinkle about 2 tablespoons of crumbled feta cheese over the vegetables.
- g.Season lightly with a pinch of salt and freshly ground black pepper.
- 3
Step 3
- a.Roll and Serve (2 minutes)
- b.Fold the left and right sides of the tortilla inward, over the edges of the filling.
- c.Starting from the bottom edge closest to you, tightly roll the tortilla upwards, tucking the filling in as you go to create a compact and secure wrap.
- d.Repeat the assembly and rolling process for the remaining three tortillas.
- e.For a clean presentation, slice each wrap in half on a diagonal with a sharp knife. Serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1To make tortillas more pliable and prevent tearing, warm them in a dry skillet for 15-20 seconds per side or in the microwave for 10 seconds.
- 2Avoid overfilling the wrap. It's better to make two smaller wraps than one that's bursting at the seams.
- 3For meal prep, store the chopped vegetables, hummus, and tortillas in separate airtight containers. Assemble just before eating for the best texture.
- 4A squeeze of fresh lemon juice over the vegetables can add a bright, zesty flavor and help keep them fresh.
- 5To secure the wrap, you can roll it in parchment paper or foil, which also makes it easier to eat on the go.
Adapt it for your goals.
Add Protein
Incorporate grilled chicken strips, chickpeas, sliced hard-boiled eggs, or baked tofu for a more substantial meal.
Gluten FreeGluten-Free
Use large gluten-free tortillas or serve the filling in large lettuce leaves (like romaine or butter lettuce) for a gluten-free and lower-carb option.
Different SpreadsDifferent Spreads
Swap the classic hummus for other spreads like tzatziki, guacamole, cream cheese, or a spicy bean dip.
Extra CrunchExtra Crunch
Add a sprinkle of toasted sunflower seeds, pumpkin seeds, or chopped almonds for an extra layer of texture and healthy fats.
Why this is on our healthy list.
High in Fiber
Loaded with fresh vegetables, spinach, and whole wheat tortillas, this wrap is an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Rich in Vitamins and Antioxidants
The colorful array of vegetables like red bell peppers, carrots, and spinach provides a wide range of essential vitamins (like A and C) and antioxidants that help protect your cells from damage.
Good Source of Plant-Based Protein
Hummus, made from chickpeas, offers a good amount of plant-based protein, which is crucial for muscle repair and overall body function, making this a satisfying and energizing meal.
Heart-Healthy
The healthy monounsaturated fats from hummus (tahini and olive oil), combined with the fiber and low saturated fat content, contribute to cardiovascular health by helping to manage cholesterol levels.
Frequently asked questions
Yes, this wrap is very healthy. It's packed with fiber, vitamins, and minerals from the fresh vegetables. The hummus provides plant-based protein and healthy fats, and using a whole wheat tortilla adds complex carbohydrates for sustained energy.