Hummus Veggie Wrap (Print version)
Fresh tortilla wraps spread with hummus and loaded with colorful vegetables
# What goes in:
→ Wraps & Base
01 - 4 large whole wheat or spinach tortillas (10-inch)
02 - 1 cup creamy hummus, store-bought or homemade
→ Fresh Vegetables
03 - 1 cup fresh baby spinach leaves
04 - 1 red bell pepper, cored and thinly sliced
05 - 1 small cucumber, cut into thin matchstick strips
06 - 1 medium carrot, peeled and julienned
07 - 1/2 cup shredded purple cabbage
08 - 1/4 red onion, peeled and thinly sliced into rings
→ Extra Flavor & Seasonings
09 - 1 ripe avocado, pitted and sliced
10 - 1/4 cup crumbled feta cheese (omit for vegan version)
11 - 2 tablespoons fresh parsley, finely chopped
12 - 1 tablespoon fresh lemon juice
13 - Salt and freshly ground black pepper, to taste
# Cooking steps:
01 - Lay each tortilla flat on a clean work surface or cutting board.
02 - Spread 1/4 cup of hummus evenly across each tortilla, leaving a 1-inch border around the edges to prevent overflow when rolling.
03 - Arrange a bed of baby spinach over the hummus, then distribute the sliced bell pepper, cucumber strips, julienned carrot, shredded cabbage, and red onion evenly across each tortilla.
04 - Top with avocado slices and crumbled feta cheese if desired. Sprinkle with chopped fresh parsley, season with salt and pepper, and drizzle with fresh lemon juice.
05 - Fold in the left and right sides of the tortilla about 1 inch, then tightly roll from the bottom edge upward, keeping the filling tucked in firmly as you go.
06 - Cut each wrap in half on the diagonal using a sharp knife. Serve immediately, or wrap tightly in parchment paper or foil for a portable meal.
# Tips from flavorandfeast:
01 -
- It takes exactly fifteen minutes from fridge to plate, which means you can make it even on your most chaotic days.
- The crunch factor is off the charts, and every single bite hits different depending on which vegetable ended up front and center.
02 -
- Do not overstuff the tortilla no matter how tempting it is, because a wrap that bursts open is a wrap that breaks your heart.
- Pat the vegetables dry with a clean towel after washing them, since excess moisture is the enemy of a tightly rolled wrap that holds together.
03 -
- Warm the tortilla in a dry skillet for thirty seconds before assembling, because a warm tortilla rolls without cracking and hugs the filling tighter.
- Spread the hummus all the way to the edge of the tortilla on the rolling end, since that final bit acts as glue to seal the wrap shut.