Hummus Veggie Wrap (Print Page)

Fresh Mediterranean wrap with creamy hummus and crisp vegetables. Ready in 15 minutes for a healthy lunch or light dinner.

# What You Need:

→ Wraps & Base

01 - 4 large whole wheat or spinach tortillas (10-inch)
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

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

# Directions:

01 - Lay one tortilla flat on a clean work surface.
02 - Spread 1/4 cup of hummus evenly across each tortilla, leaving a 1-inch border around the edges to prevent filling from spilling out.
03 - Place a layer of baby spinach over the hummus. Arrange sliced red bell pepper, cucumber strips, julienned carrot, shredded purple cabbage, and red onion evenly on top of the spinach.
04 - If desired, add avocado slices and crumbled feta cheese. Sprinkle with chopped fresh parsley, season with salt and pepper, and drizzle with fresh lemon juice.
05 - Fold in both sides of the tortilla, then roll up tightly from the bottom edge to form a secure wrap. Slice each wrap in half on the diagonal.
06 - Serve immediately, or wrap tightly in parchment paper or foil for a portable meal on the go.

# Expert Tips:

01 -
  • Zero cooking required which means your kitchen stays cool and you stay happy on lazy afternoons
  • The combination of textures from crisp raw vegetables and smooth hummus is genuinely addictive
  • Everything stores beautifully in the fridge so you can prep a batch for three days of effortless lunches
02 -
  • Do not skip the one inch border of hummus or your wrap will burst open at the seams the moment you pick it up
  • Patting wet vegetables dry with a paper towel before assembling prevents a soggy tortilla disaster hours later
  • Wraps stored in the fridge should be eaten within 24 hours for the best texture and flavor
03 -
  • Warm tortillas for ten seconds in a dry pan before assembling and they will roll without cracking every single time
  • Adding a thin layer of spinach between the hummus and wet vegetables creates a waterproof shield that keeps everything fresh for hours

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