If you’re searching for a quick and healthy lunch, veggie hummus wraps are the way to go! They’re packed with fresh veggies and savory hummus, making them not only nutritious but also super simple to prepare.
This Veggie Hummus Wrap recipe addresses quick preparation needs, fresh ingredient layering, rolling techniques, and options for flavor variation without cooking requirements.
I love whipping these up on busy weeknights when the kids are starving and I want something satisfying yet nutritious. I’ve had my share of soggy wraps before, but over time I’ve learned how to layer them to keep everything fresh and crunchy.
These wraps really hit the spot with their creamy hummus and crisp veggies, and they only take about 5 minutes to make. They’re perfect for a light lunch or a grab-and-go snack. If you need a delicious side, try my broccolini frittata; it pairs nicely with these wraps!
Table of contents
Dietary Considerations
- This recipe is not gluten-free due to whole wheat tortillas included in the ingredients.
- The recipe contains feta cheese, so it is unsuitable for vegan diets.
- The recipe suits vegetarian and nut-free diets as it contains no meat or tree nuts.
- This recipe does not meet keto or low-carb diets due to the carbohydrate content in tortillas and vegetables.
- The recipe is not dairy-free because of feta cheese, but swapping it allows dairy-free options.
Why You Will Love This Recipe
- Fresh and Crunchy Texture Wrap your ingredients in a tortilla, creating a satisfying bite. The crunch from cucumbers and carrots, along with creamy avocado, keeps each mouthful interesting.
- Bright and Flavorful Ingredients With ripe tomatoes, crisp bell peppers, and zesty hummus, this wrap brings together tastes that truly pop. It’s a vibrant mix that makes your lunch feel special.
- Quick to Prepare In just about five minutes, you can assemble these wraps for a speedy meal. It’s an ideal choice for busy days when you still want something healthy and delicious.
- Packable for Any Occasion These wraps can hold up well, making them great for picnics or packed lunches. Just wrap them tightly, and you’ve got an easy-to-carry meal that tastes fresh even hours later.
How to Make Veggie Hummus Wraps
- Prep Time: 5 minutes
- Cool Time:
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 4 wraps 1x
- Category: wrap
- Method: No Cooking
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
A quick and easy Veggie Hummus Wrap recipe perfect for a healthy meal.
Ingredients
Scale
- 4 large (approximately 10-inch / 25 cm) whole wheat tortillas, flexible and good quality
- 1 cup (240 ml) hummus, flavorful variety such as Sabra or homemade
- ½ large (about 100 g) cucumber, firm and thinly sliced
- 2 small (about 120 g total) Roma tomatoes, sliced thin
- 1 avocado, ripe, sliced thin
- 1 yellow bell pepper, thinly sliced
- 1 small (about 50 g) carrot, julienned
- 1 cup (about 30 g) mixed salad greens, fresh and crisp
- 4 teaspoons (20 ml) sriracha or favorite hot sauce, optional
Instructions
- Step 1: Warm the tortillas in the microwave for 8-10 seconds or in a skillet until they are soft and pliable. They are ready when warm to the touch and easy to roll without tearing.
- Step 2: Spread approximately 4 tablespoons of hummus evenly over each warmed tortilla, reaching close to the edges. This adds flavor and acts as a moisture barrier to keep the wrap intact.
- Step 3: Evenly layer the sliced cucumber, Roma tomatoes, avocado slices, yellow bell pepper, and julienned carrot over the hummus on each tortilla. Distribute vegetables uniformly for balanced flavor and texture.
- Step 4: Top the layered vegetables with 1 cup of fresh mixed salad greens. Be generous to add crunch, color, and nutrition.
- Step 5: If desired, drizzle sriracha or your preferred hot sauce lightly over the greens for a spicy kick. Use sparingly if you prefer milder flavor.
- Step 6: Begin by folding the sides of the tortilla inward over the fillings to contain all ingredients. Fold firmly but gently to avoid spills.
- Step 7: Next, roll the wrap towards yourself, tucking in the sides as you go. The goal is to create a compact and secure wrap easy to handle.
- Step 8: Press down gently on the seam to secure it and prevent unraveling when cutting or eating.
- Step 9: Slice the wrap in half and serve immediately. Offer extra sauce on the side if desired.
Notes
- Store wraps in an airtight container at room temperature for up to 1 day. Avoid direct sunlight or heat to maintain texture.
- Wraps can be stored in an airtight container in the refrigerator for up to 2 days. Store avocado separately if possible to reduce browning.
- Wrap each veggie hummus wrap tightly in plastic wrap and place in a freezer bag. Freeze for up to 1 month. Thaw in the refrigerator before serving.
- If tortillas tear when rolling, warm them for 8-10 seconds in the microwave to soften and increase pliability.
- To prevent soggy wraps, layer sturdier vegetables such as bell peppers and carrots first, and use fewer juicy tomatoes.
- Ensure hummus is spread evenly in a 4-tablespoon layer reaching close to the edges to help fillings stick and keep the wrap together.
- Slice vegetables uniformly to ensure even layering and presentation.
- Serve wraps with sides like roasted sweet potatoes or quinoa salad for a full meal.
- Fresh fruit skewers or cucumber salad complement the fresh flavors of the wrap well.
- Use the filling as a sandwich layer, in grain bowls, or as a filling for lettuce cups for variety.
- Top wraps with tahini drizzle or balsamic glaze, or add fresh herbs and a squeeze of lemon to brighten flavors.
- To make a dairy-free version, omit feta cheese (if added) or replace with a plant-based alternative (not in this base recipe).
- Add grilled vegetables or protein sources like tofu or tempeh as desired for additional nutrition.
- Choose whole wheat tortillas that are fresh and flexible for easy rolling without tearing.
- Use flavorful hummus to boost the taste; varieties with spices add extra dimension.
- Select fresh, crisp mixed greens; avoid wilted greens to maintain texture.
- Pick firm cucumbers, shiny and firm bell peppers, and bright orange carrots for best freshness.
- Choose ripe avocados that yield slightly to gentle pressure for creamy texture.
Nutrition
- Serving Size: 1 wrap
- Calories: 350
- Sugar: 1g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 7g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 90mg
Ingredient Notes
- Whole wheat tortillas: Go for good quality whole wheat tortillas, they hold the filling well and add a nice nuttiness. Check for flexibility; that matters for easy wrapping.
- Hummus: Use a flavorful hummus, like Sabra or homemade; that adds creaminess and flavor. Pick a variety with spices for an extra flavor boost.
- Mixed greens: Fresh mixed greens provide a crunchy texture and vibrant color. Look for bright, crisp leaves; wilted greens can ruin your wrap.
- Cucumbers: Choose firm, fresh cucumbers; they add crunch and hydration. Slice them thin for even distribution throughout the wrap.
- Bell peppers: Opt for colorful bell peppers for sweetness and crunch. Look for shiny skin and a firm feel; those are the best picks!
- Carrots: Grate or julienne fresh carrots; they bring sweetness and crunch. Select bright orange ones; dull-colored carrots may not be as fresh.
- Avocado: A ripe avocado adds creaminess and boosts flavor. Check for slight give when gently squeezed; that’s how you know it’s ready!
- Feta cheese: Crumbled feta adds a tangy element and creaminess. Try French feta for a softer texture; it enhances the overall flavor profile.
- Lemon juice: Fresh lemon juice brightens flavors and helps keep veggies fresh. Look for heavy, firm lemons; that means they’re juicy!
- Olive oil: A drizzle of good quality olive oil enhances flavor and richness. Try extra virgin for depth; it ties everything together nicely.
Recipe Tips
- If the tortillas tear when rolling, warm them for 8-10 seconds in the microwave to soften them for easier handling.
- When the wraps become soggy, layer sturdy vegetables like bell peppers and carrots first, and keep wetter ingredients, like tomatoes, to a minimum.
- If the wraps don’t hold together, apply 4 tablespoons of hummus evenly across the tortilla, making sure it reaches the edges for better adhesion.
- For uneven layers of veggies, slice them uniformly for even distribution and better aesthetics, enhancing the presentation of your veggie hummus wraps.
- If you want extra flavor, drizzle 4 teaspoons of hot sauce over the greens just before rolling the wrap for a spicy kick.
Serving Suggestions
Serve with a side of roasted sweet potatoes or a quinoa salad. Pair with fresh fruit skewers or a simple cucumber salad.
Use to make a wrap with grilled vegetables or as a filling for lettuce cups. Add to a grain bowl or layer in a sandwich for extra crunch.
Top with tahini drizzle or a balsamic glaze. Consider adding fresh herbs or a squeeze of lemon for extra brightness.
Recipe variations
- You can use grilled tofu for added protein inside your veggie hummus wraps. Add ½ cup of diced tofu seasoned lightly with salt and pepper for extra substance.
- Add 1 teaspoon of za’atar or smoked paprika to the hummus before spreading to infuse a hint of warmth and complexity to the wrap’s flavor.
- Either spinach or kale can substitute the mixed salad greens. If using kale, massage ½ cup with lemon juice to soften before adding to the wrap.
- If preparing wraps for more people, simply multiply the ingredients by 2 or 3 times, such as using 8 or 12 large tortillas and 2 to 3 cups of hummus accordingly.
Save This Recipe!
How to Store?
To keep your veggie hummus wraps fresh and delicious, follow these storage tips:
Room Temperature: Place wraps in an airtight container at room temperature up to 1 day, avoiding direct sunlight or heat to maintain texture.
Refrigeration: Store wraps in an airtight container in the refrigerator up to 2 days, keeping avocado separate if possible to prevent browning.
Freezing: Wrap each veggie hummus wrap tightly in plastic wrap and place in a freezer bag up to 1 month. Thaw in the fridge before serving.
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If you enjoyed this Veggie Hummus Wraps or any other recipe on my blog, please leave a ⭐ star rating and let me know how it went in the comments below. I appreciate taking time to read about this recipe, thank you!
