Veggie Wrap With Hummus (Printable Version)
Fresh vegetables and creamy hummus in a soft tortilla for a quick, nutritious meal ready in 15 minutes.
# Ingredient List:
→ Wraps
01 - 4 large whole wheat tortillas (substitute gluten-free wraps if needed)
→ Vegetables
02 - 1 cup baby spinach leaves
03 - 1 cup shredded carrots
04 - 1 red bell pepper, thinly sliced
05 - 1/2 cucumber, thinly sliced
06 - 1/2 cup cherry tomatoes, halved
07 - 1/4 red onion, thinly sliced
→ Hummus Spread
08 - 1 cup plain hummus (homemade or store-bought)
09 - 1 tablespoon fresh lemon juice
10 - 1/2 teaspoon ground cumin (optional)
11 - Salt and freshly ground black pepper, to taste
→ Optional Toppings
12 - 1/4 cup crumbled feta cheese (omit for vegan version)
13 - 2 tablespoons chopped fresh parsley
14 - Hot sauce or crushed red pepper flakes, to taste
# Step-by-Step Instructions:
01 - In a small mixing bowl, combine the hummus, lemon juice, ground cumin, salt, and pepper. Stir until smooth and well blended. Set aside.
02 - Place each tortilla flat on a clean work surface, ensuring they are at room temperature for easier rolling.
03 - Divide the seasoned hummus evenly among the four tortillas, spreading a generous layer across each one while leaving about a 1-inch border around the edges to prevent overflow during rolling.
04 - Distribute the baby spinach, shredded carrots, sliced bell pepper, cucumber, halved cherry tomatoes, and red onion evenly over the hummus-covered portion of each tortilla.
05 - Scatter crumbled feta cheese, chopped fresh parsley, and hot sauce or crushed red pepper flakes over the vegetables according to preference.
06 - Fold the left and right sides of each tortilla inward by about 1 inch to contain the filling. Starting from the bottom edge, roll the tortilla up tightly toward the top, keeping the filling snug as you go.
07 - Using a sharp knife, cut each wrap in half diagonally. Serve immediately, or wrap tightly in parchment paper and refrigerate for up to 24 hours for meal prep.
# Tips from hearthlykitchen:
01 -
- Zero cooking means you can throw this together while the coffee is still brewing and call it lunch before the mug is empty.
- The hummus lemon cumin spread turns ordinary raw vegetables into something that tastes planned and intentional, not just healthy.
02 -
- Do not skip the lemon juice in the hummus spread because without it the flavors lie flat and the whole wrap tastes like it is missing something you cannot identify.
- Pat the cucumber slices dry with a paper towel before layering or you will get a soggy bottom by lunchtime.
03 -
- Warm the tortillas for fifteen seconds in a dry skillet before spreading so they become pliable and never crack when you roll them.
- Spread the hummus all the way to the edges of the tortilla before adding vegetables because that outer layer acts like glue and holds the wrap shut.