Veggie Wrap with Hummus

A Veggie Wrap with Hummus is the perfect combination of freshness, crunch, and creamy flavor wrapped in a soft tortilla. It’s a wholesome, vibrant, and satisfying meal option that’s both nutritious and delicious. Packed with colorful vegetables, protein-rich hummus, and sometimes a sprinkle of cheese or grains, this wrap is ideal for lunch, picnics, or even a light dinner.

The beauty of this recipe lies in its versatility. You can customize it with your favorite vegetables, spreads, or greens, making it a perfect choice for anyone who loves healthy and balanced eating. Whether you’re vegetarian, vegan, or just trying to incorporate more veggies into your diet, this wrap offers the best of both taste and nutrition.

Why I Love This Recipe

I love this Veggie Wrap with Hummus because it’s everything I look for in a quick and easy meal — simple, flavorful, and nutrient-dense. The hummus adds a rich creaminess that ties the crisp vegetables together, while the wrap provides a soft, chewy texture that’s incredibly satisfying.

It’s also a no-fuss meal — no cooking required (unless you roast the veggies), and it takes less than 15 minutes to prepare. The combination of textures — crunchy bell peppers, creamy avocado, crisp lettuce, and smooth hummus — creates an experience that’s both refreshing and filling.

Why It’s a Must-Try Dish

This Veggie Wrap with Hummus is a must-try because it’s:

• Healthy and Energizing: Packed with fiber, plant-based protein, and healthy fats.
• Perfect for Meal Prep: Make it ahead for lunches or quick snacks.
• Customizable: You can use any seasonal vegetables, flavored hummus, or even add grains like quinoa for extra heartiness.
• Portable: It’s easy to pack and eat on the go — ideal for work, school, or travel.

It’s a great way to enjoy a nutrient-rich meal that doesn’t compromise on taste or texture.

Recipe Details

• Preparation Time: 15 minutes
• Cooking Time: 5 minutes (optional for roasting veggies)
• Total Time: 20 minutes
• Servings: 2 wraps
• Calories: Approximately 350–400 kcal per serving
• Course: Main Course or Lunch
• Cuisine: Mediterranean / American Fusion

Ingredients

For the Wraps:

• 2 large whole wheat or spinach tortillas (10-inch)
• ½ cup hummus (store-bought or homemade)
• ½ cup shredded carrots
• ½ cup sliced cucumbers
• ½ cup thinly sliced bell peppers (red, yellow, or orange)
• ½ cup baby spinach or mixed greens
• ½ small avocado, sliced
• ¼ cup red cabbage, shredded
• ¼ cup cherry tomatoes, halved
• Salt and black pepper to taste

Optional Add-ins:

• Crumbled feta or goat cheese
• Sliced olives
• Roasted chickpeas for crunch
• A drizzle of olive oil or lemon juice

Cooking Directions

1. Prepare the vegetables: Wash and slice all vegetables thinly. Pat them dry to prevent the wrap from becoming soggy.
2. Warm the tortillas: Lightly warm each tortilla on a skillet for about 10 seconds per side to make them soft and flexible.
3. Spread the hummus: Lay the tortilla flat and spread 2–3 tablespoons of hummus evenly across the surface.
4. Layer the vegetables: Arrange the vegetables — spinach, cucumbers, carrots, bell peppers, cabbage, tomatoes, and avocado — evenly across the center.
5. Season and roll: Sprinkle with a pinch of salt and pepper. Roll the wrap tightly, tucking in the sides as you go.
6. Slice and serve: Cut in half diagonally and serve immediately, or wrap in parchment paper for later.

Step-by-Step Preparation Method

Step 1: Prep the Vegetables
Wash and dry all the vegetables thoroughly. Slice cucumbers, bell peppers, and avocados into thin, even strips. Shred the carrots and cabbage.

Step 2: Warm the Tortilla
In a dry skillet, heat the tortilla over medium heat for a few seconds on each side until it becomes soft and pliable. This step prevents tearing while rolling.

Step 3: Add Hummus
Spread a generous layer of hummus over the tortilla using a spatula or the back of a spoon. The hummus acts as both a spread and a flavor base.

Step 4: Layer the Vegetables
Add a handful of greens first (spinach or lettuce), followed by sliced cucumbers, carrots, bell peppers, cabbage, and tomatoes. Finally, place avocado slices on top.

Step 5: Season and Roll
Sprinkle lightly with salt and pepper. Fold in the sides of the tortilla and roll it up tightly from the bottom, like a burrito.

Step 6: Serve or Store
Cut the wrap in half at an angle and serve right away, or wrap it in foil or parchment for a portable meal.

How to Serve

Serve your Veggie Wrap with Hummus as a light lunch or dinner with sides like:

• A small bowl of soup (like tomato basil or lentil soup)
• A handful of baked chips or pita crisps
• Fresh fruit or a small green salad

It’s perfect for picnics, packed lunches, or as part of a buffet spread.

Recipe Tips

• Dry the veggies: Excess moisture can make the wrap soggy.
• Use a firm tortilla: Whole wheat or spinach wraps hold up best with moist fillings.
• Spread hummus edge-to-edge: This helps seal the wrap when rolling.
• Chill before serving: For meal prep, wrap it tightly and refrigerate for 30 minutes for a firmer texture.
• Roast some veggies: Roasted bell peppers or zucchini can add a deeper flavor.

Variations

1. Greek Veggie Wrap:
   Add feta, kalamata olives, and tzatziki sauce instead of hummus.
2. Roasted Veggie Wrap:
   Use roasted zucchini, eggplant, and red peppers with sun-dried tomato hummus.
3. Protein-Packed Wrap:
   Add grilled chicken, tofu, or chickpeas for a more filling version.
4. Spicy Veggie Wrap:
   Use spicy hummus or add a drizzle of sriracha or chili flakes.
5. Mediterranean Grain Wrap:
   Mix quinoa or bulgur wheat with the veggies for extra fiber and protein.

Freezing and Storage

Refrigeration:

• Store assembled wraps in airtight containers or wrap them in foil for up to 1 day in the refrigerator.
• For best texture, store the components (veggies, hummus, tortillas) separately and assemble when ready to eat.

Freezing:

• Not recommended, as fresh vegetables tend to lose texture and become soggy after thawing.

Special Equipment Needed

• Sharp knife and cutting board
• Skillet (for warming tortillas)
• Spatula or butter knife (for spreading hummus)
• Parchment paper or foil (for wrapping)

Conclusion

The Veggie Wrap with Hummus is a fresh, flavorful, and nutrient-rich meal that’s as easy to make as it is to love. With vibrant vegetables, creamy hummus, and a soft tortilla, it delivers both texture and taste in every bite. It’s healthy, customizable, and perfect for anyone looking for a balanced meal that doesn’t compromise on flavor.

Whether you’re enjoying it at home, packing it for lunch, or making it for a quick dinner, this Veggie Wrap with Hummus proves that eating wholesome can be incredibly satisfying. Simple, colorful, and delicious — it’s a wrap worth adding to your regular rotation.