Hummus Veggie Wrap | Easy, Healthy & Vegan-Friendly

This Hummus Veggie Wrap is a fresh, flavorful, and nutritious meal perfect for a quick lunch or light dinner. Packed with crunchy vegetables, creamy hummus, and wrapped in a soft tortilla, this wrap is vegan-friendly, customizable, and easy to prepare. Enjoy it as a healthy grab-and-go option or pair it with a side salad for a complete meal.

Ingredients

Main Ingredients

• 2 large whole wheat tortillas or wraps
• ½ cup hummus (classic, roasted red pepper, or your favorite flavor)
• ½ cup shredded carrots
• ½ cup sliced cucumbers
• ½ cup bell peppers, thinly sliced (red, yellow, or green)
• ¼ cup red onion, thinly sliced
• ½ cup spinach or mixed greens
• ¼ cup alfalfa sprouts (optional)

Optional Add-Ins

• ¼ cup crumbled feta cheese (for non-vegan option)
• ½ avocado, sliced
• 2 tbsp sunflower seeds or chopped nuts for extra crunch
• 1 tbsp balsamic glaze or hot sauce for extra flavor

Preparation Instructions

1. Prepare the Vegetables: Thinly slice the cucumbers, bell peppers, red onion, and shred the carrots.
2. Warm the Tortillas: Lightly warm the tortillas in a dry skillet for a few seconds to make them more pliable.

Assembly Instructions

1. Spread the Hummus: Evenly spread 2–3 tbsp of hummus onto each tortilla, leaving a small border around the edges.
2. Layer the Vegetables: Add spinach or greens, then layer cucumbers, bell peppers, carrots, red onion, and sprouts.
3. Add Extras: If using avocado, feta cheese, or nuts, add them now.
4. Roll the Wrap: Fold in the sides of the tortilla and roll it tightly from the bottom up, securing the filling inside.
5. Slice and Serve: Cut in half diagonally and serve immediately or wrap in parchment paper for later.

Final Presentation/Serving Suggestions

• Serve with a side of sweet potato fries, fruit salad, or a cup of soup.
• Pair with a fresh lemonade or iced green tea for a refreshing meal.
• Secure with toothpicks if serving for a party or meal prep.

Nutritional Benefits

• Calories: ~320 per wrap
• Protein: 10g
• Fiber: 7g
• Vitamins: High in Vitamin C (bell peppers) and Vitamin A (carrots).
• Healthy Fats: From hummus and optional avocado.

Grocery List

Produce

• Cucumbers (½ cup, sliced)
• Bell peppers (½ cup, any color)
• Red onion (¼ cup, sliced)
• Carrots (½ cup, shredded)
• Spinach or mixed greens (½ cup)
• Optional: Avocado, sprouts

Pantry Staples

• Whole wheat tortillas (2 large)
• Hummus (½ cup)

Optional

• Feta cheese
• Sunflower seeds or nuts
• Balsamic glaze or hot sauce

Cooking Tips and Variations

• Make it Spicier: Add a drizzle of sriracha or red pepper flakes.
• Swap the Wrap: Use a spinach or gluten-free tortilla.
• Protein Boost: Add grilled tofu, chickpeas, or shredded chicken for extra protein.