Heavenly Hummus Wrap (Print version)
Fresh Mediterranean wrap with creamy hummus and crisp vegetables
# What goes in:
→ Wraps & Spreads
01 - 4 large whole wheat tortillas
02 - 1 cup prepared hummus (classic or roasted garlic)
→ 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 into rings
08 - 1 small avocado, pitted and sliced (optional)
09 - 1 medium tomato, thinly sliced
→ Fresh Herbs & Seasonings
10 - 2 tablespoons fresh parsley or cilantro, chopped
11 - Juice of ½ lemon (about 1 tablespoon)
12 - Salt and freshly ground black pepper, to taste
# Cooking steps:
01 - Lay each tortilla flat on a clean work surface.
02 - Spread 2 to 3 tablespoons of hummus evenly across each tortilla, leaving a small border around the edges to prevent overflow when rolling.
03 - Arrange spinach or mixed greens down the center of each tortilla. Top with sliced cucumber, julienned bell pepper, grated carrot, red onion rings, avocado slices if using, and tomato slices.
04 - Sprinkle chopped parsley or cilantro over the vegetables. Drizzle with fresh lemon juice and season with salt and pepper to taste.
05 - Fold in both sides of the tortilla toward the center, then roll tightly from the bottom edge upward to form a secure wrap.
06 - Cut each wrap diagonally in half and serve immediately, or wrap tightly in parchment paper for portability.
# Tips from flavorandfeast:
01 -
- No cooking required, which means you can assemble these even in a kitchen that resembles a crime scene of unwashed dishes.
- The crunch from fresh vegetables against creamy hummus is the kind of contrast that makes you close your eyes mid bite.
02 -
- Overfilling is the number one reason wraps fall apart, so resist the urge to pile on every last vegetable and instead trust that less is more.
- Wet ingredients like tomato slices and cucumber should be patted dry with a paper towel before assembly to prevent the tortilla from turning mushy within an hour.
03 -
- Warm the tortilla in a dry skillet for fifteen seconds per side to make it pliable enough to roll without cracking along the fold lines.
- The tightest wraps come from placing filling slightly off center toward you, which gives you more tortilla to wrap around and tuck under as you roll.