Heavenly Hummus Veggie Wrap (Printable Version)
Vibrant Mediterranean wraps with creamy hummus, fresh crisp vegetables, and aromatic seasonings. Ready in 15 minutes.
# What You'll Need:
→ Base
01 - 4 large whole wheat tortillas
02 - 1½ cups classic hummus (about 375 g)
→ Vegetables
03 - 1 medium cucumber, julienned
04 - 1 large carrot, peeled and grated
05 - 1 small red bell pepper, thinly sliced
06 - 1 cup mixed baby spinach and arugula (about 30 g)
07 - ½ small red onion, thinly sliced
08 - ½ cup cherry tomatoes, halved (about 80 g)
→ Extras & Seasoning
09 - 2 tbsp kalamata olives, pitted and sliced (optional)
10 - 2 tbsp fresh parsley, chopped
11 - 1 tbsp extra virgin olive oil
12 - 1 tsp lemon juice
13 - Salt and black pepper, to taste
14 - Pinch of smoked paprika or ground cumin (optional)
# How To Make It:
01 - Heat the whole wheat tortillas briefly in a dry skillet over medium heat or in the microwave for 15–20 seconds until pliable and easy to fold.
02 - Lay each tortilla flat on a clean work surface. Spread approximately 3 to 4 tablespoons of hummus evenly across the center, leaving a 1-inch border around the edges.
03 - Arrange a generous handful of the spinach and arugula blend over the hummus. Top with julienned cucumber, grated carrot, sliced red bell pepper, red onion, and halved cherry tomatoes.
04 - Scatter sliced kalamata olives and chopped parsley over the vegetables. Drizzle with olive oil and lemon juice, then season with salt, pepper, and a pinch of smoked paprika or ground cumin if desired.
05 - Fold the left and right sides of the tortilla inward over the filling. Starting from the bottom edge, roll the tortilla tightly upward to form a secure wrap. Slice diagonally in half.
06 - Repeat the assembling and rolling process with the remaining tortillas and fillings. Serve immediately, or wrap each portion tightly in parchment paper for a convenient portable meal.
# Expert Advice:
01 -
- It comes together in fifteen minutes flat with nothing more than a knife and a cutting board, which makes it the perfect rescue meal for busy afternoons.
- The combination of creamy hummus with crunchy vegetables and a bright hit of lemon juice creates layers of flavor that feel far more intentional than the effort would suggest.
02 -
- Do not skip warming the tortillas because cold ones will crack and tear when you try to roll them, which I learned the hard way on more than one occasion.
- Letting the assembled wraps rest for five minutes before slicing helps everything settle and hold together, and wrapping them in parchment keeps them from unrolling in your lunch bag.
03 -
- The single biggest improvement you can make is using freshly made hummus rather than a tub that has been sitting open in the fridge for days because the flavor and texture difference is immediately noticeable.
- Rolling the wrap on a piece of parchment paper and then using that same parchment to hold it together makes both the rolling and the eating significantly less messy.