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