Veggie Wrap With Hummus (Printable version)

Colorful vegetable wraps with creamy hummus filling

# What you need:

→ Wraps

01 - 4 large whole wheat or spinach tortillas

→ Hummus

02 - 1 cup hummus, store-bought or homemade

→ Vegetables

03 - 1 cup baby spinach leaves
04 - 1 cup mixed salad greens
05 - 1/2 cup shredded carrots
06 - 1/2 cup thinly sliced red bell pepper
07 - 1/2 cup thinly sliced cucumber
08 - 1/4 cup thinly sliced red onion
09 - 1 small avocado, sliced

→ Optional Toppings

10 - 2 tablespoons crumbled feta cheese (omit for vegan)
11 - 2 tablespoons toasted sunflower seeds
12 - Salt and pepper, to taste

# How To:

01 - Lay one tortilla flat on a clean cutting board or work surface.
02 - Spread about 1/4 cup hummus evenly over the center of the tortilla, leaving a 1-inch border around the edges.
03 - Arrange a generous handful of baby spinach and mixed salad greens on top of the hummus layer.
04 - Layer shredded carrots, sliced red bell pepper, cucumber, red onion, and avocado slices evenly over the greens.
05 - Sprinkle with crumbled feta cheese and toasted sunflower seeds if desired, then season lightly with salt and pepper.
06 - Fold in both sides of the tortilla, then roll up tightly from the bottom edge to fully enclose the filling.
07 - Repeat the layering and rolling process with the remaining tortillas and ingredients.
08 - Cut each wrap in half diagonally and serve immediately, or wrap tightly in parchment paper for on-the-go enjoyment.

# Expert Advice:

01 -
  • It takes fifteen minutes start to finish, which is faster than deciding what to order on a delivery app.
  • The hummus acts as both the glue holding everything together and the flavor backbone, so you never need a separate dressing.
  • Everything is raw and crunchy, making it the most refreshing lunch you will have all week.
02 -
  • Overfilling is the number one reason wraps fall apart, so resist the urge to keep stacking vegetables past what the tortilla can comfortably hold.
  • Letting the assembled wraps sit for more than a few hours makes the tortillas soggy, so if you are prepping ahead keep the filling and tortillas separate.
03 -
  • Toasting the sunflower seeds in a dry pan for two minutes transforms them from bland to deeply nutty and fragrant, and this single step elevates the entire wrap.
  • Spreading the hummus all the way to the edges before adding filling actually softens the tortilla just enough to prevent cracking while you roll.

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