Heavenly Hummus Vegetarian Wrap (Printable)

Fresh Mediterranean-style wraps featuring smooth hummus and colorful crisp vegetables.

# What You'll Need:

→ Wraps & Spreads

01 - 4 large whole wheat tortillas or wraps
02 - 1 cup prepared hummus, classic or flavored

→ Vegetables

03 - 1 cup baby spinach or mixed greens
04 - 1 medium cucumber, thinly sliced
05 - 1 medium red bell pepper, julienned
06 - 1 medium carrot, grated
07 - 1 small red onion, thinly sliced
08 - 1 small avocado, sliced (optional)
09 - 1 medium tomato, thinly sliced

→ Fresh Herbs & Seasonings

10 - 2 tablespoons chopped fresh parsley or cilantro
11 - Juice of 1/2 lemon
12 - Salt and black pepper, to taste

# Directions:

01 - Lay a tortilla flat on a clean work surface. Spread 2 to 3 tablespoons of hummus evenly over each tortilla, leaving a small border around the edges.
02 - Arrange spinach or mixed greens down the center of each wrap. Top with cucumber slices, julienned bell pepper, grated carrot, red onion slices, avocado if using, and tomato slices.
03 - Sprinkle fresh parsley or cilantro over the vegetables. Drizzle with fresh lemon juice and season with salt and black pepper to taste.
04 - Fold in both sides of the tortilla toward the center, then roll tightly from the bottom up to form a secure wrap.
05 - Cut each wrap in half diagonally and serve immediately, or wrap tightly in parchment paper for portable meals.

# Cooking Tips:

01 -
  • Zero cooking required, which means the kitchen stays cool and cleanup is almost nothing.
  • The crunch of the vegetables against the creamy hummus is the kind of contrast that keeps every bite interesting.
  • It travels beautifully, making it the rare dish that works equally well at a desk or on a picnic blanket.
02 -
  • Wet vegetables are the enemy of a good wrap, so pat the cucumber and tomato slices dry with a paper towel before assembling.
  • Overfilling is tempting but guarantees the wrap will not close properly, so aim for a filling strip about two inches wide and one inch tall.
03 -
  • Warm the tortilla for ten seconds in a dry skillet before assembling and it will become pliable enough to roll without cracking.
  • Spread the hummus all the way to the edges instead of leaving a border, because it acts like edible glue that holds the wrap shut.

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