Hummus Veggie Wrap

by

Hummus Veggie Wrap is a fresh, healthy, and satisfying meal that’s packed with vibrant flavors and textures. A soft tortilla is generously spread with creamy, flavorful hummus, then layered with a variety of crisp, colorful vegetables like cucumbers, bell peppers, shredded carrots, and leafy greens. A sprinkle of feta cheese or a drizzle of zesty vinaigrette adds an extra burst of flavor, making every bite a delightful mix of creamy, crunchy, and tangy.

I first made this wrap when I was craving something light yet filling, and it instantly became a favorite. The hummus acts as both a spread and a protein-packed base, while the fresh veggies provide a refreshing crunch. What I love most about this recipe is its versatility—you can use your favorite veggies, add roasted red peppers, or even throw in some avocado or sprouts for a twist. It’s a perfect option for a quick lunch, a grab-and-go snack, or a meatless meal that’s both delicious and nourishing.

Perfect for:

  • Lunch or quick meals
  • Picnics and outdoor gatherings
  • Meal prepping
  • Vegans and vegetarians
  • Healthy snack lovers

Why You’ll Love This Recipe

Here are 10 reasons why this Hummus Veggie Wrap will become your go-to meal:

  • Delicious and Nutritious: Packed with fresh veggies and protein-rich hummus, it’s both tasty and healthy.
  • Easy to Prepare: With minimal ingredients, you can make this wrap in just minutes.
  • Customizable: Add or swap out vegetables to suit your taste or whatever you have on hand.
  • Vegetarian-Friendly: A great option for those following a plant-based diet.
  • Light Yet Filling: Satisfies your hunger without weighing you down.
  • Versatile: Perfect for lunch, a light dinner, or a quick snack.
  • Packed with Fiber: The fresh veggies provide fiber, making it a filling and digestible meal.
  • Refreshing and Crisp: The combination of crunchy vegetables adds a satisfying texture.
  • Perfect for Meal Prep: You can prepare these wraps in advance for an easy, grab-and-go option.
  • Gluten-Free Option: Choose a gluten-free tortilla for a completely gluten-free meal.

Preparation and Cooking Time

  • Total Time: 10 minutes
  • Preparation Time: 10 minutes
  • Cooking Time: 0 minutes
  • Servings: 2 wraps
  • Calories per serving: Approximately 250-300 calories
  • Key Nutrients: Protein: 8g, Carbs: 30g, Fat: 12g

Ingredients

For the Wrap:

  • 2 whole wheat tortillas (or gluten-free tortillas)
  • ½ cup hummus (store-bought or homemade)
  • 1 cup mixed greens (spinach, arugula, or lettuce)
  • 1 small cucumber, thinly sliced
  • 1 medium carrot, julienned
  • ½ bell pepper, thinly sliced
  • 1 small avocado, sliced
  • ¼ red onion, thinly sliced
  • Salt and pepper to taste
  • 1 tablespoon olive oil (optional)

Ingredient Highlights

  • Hummus: A creamy, nutrient-dense spread that adds richness and flavor.
  • Fresh Vegetables: Offer a variety of textures and essential vitamins for a healthy, well-rounded meal.
  • Avocado: Provides healthy fats, making the wrap more satisfying.
  • Whole Wheat Tortilla: Adds fiber and a subtle nutty flavor to the wrap.

Step-by-Step Instructions

Prepare the Vegetables:

  1. Wash and Slice: Rinse all the vegetables thoroughly. Slice the cucumber, bell pepper, onion, and avocado. Julienne the carrot and set everything aside.
  2. Season Vegetables: Optionally, toss the veggies with a little olive oil, salt, and pepper for added flavor.

Assemble the Wrap:

  1. Spread the Hummus: Lay the tortillas flat on a clean surface. Spread a generous amount of hummus on each tortilla, leaving about 1 inch around the edges.
  2. Add the Veggies: Layer the mixed greens, cucumber, carrot, bell pepper, onion, and avocado on top of the hummus.
  3. Wrap It Up: Carefully fold in the sides of the tortilla and then roll it tightly from the bottom, securing the filling inside.

Serve:

  1. Slice and Enjoy: Slice the wrap in half and serve immediately. For a neater presentation, you can secure the wrap with toothpicks or wrap it in parchment paper.

How to Serve

Here are 10 serving suggestions for Hummus Veggie Wrap:

  • With a Side of Chips: Pair your wrap with a side of baked chips or pita chips for a crunchy contrast.
  • With a Salad: Serve with a fresh, simple salad for a more substantial meal.
  • For Meal Prep: Make several wraps and store them in the fridge for a quick lunch throughout the week.
  • With a Yogurt Dip: Pair with a side of tzatziki or a yogurt-based dip for extra flavor.
  • For a Picnic: Pack these wraps for a light, refreshing picnic meal.
  • With Fruit: Add some fresh fruit like apple slices or berries for a sweet contrast.
  • As a Snack: A great afternoon snack when you need something quick and healthy.
  • With a Smoothie: Pair the wrap with a fresh smoothie for a balanced meal.
  • For a Light Dinner: Enjoy as a simple, light dinner that’s still satisfying.
  • With a Glass of Lemonade: Serve with chilled lemonade for a refreshing meal.

Additional Tips

  • Add Some Protein: For extra protein, try adding grilled chicken, tofu, or chickpeas to your wrap.
  • Use Whole Wheat Tortillas: Swap regular tortillas for whole wheat ones to boost fiber content and add a hearty flavor.
  • Spice It Up: Add a pinch of red pepper flakes or hot sauce to give your wrap a kick of heat.
  • Include Fresh Herbs: Fresh parsley, basil, or cilantro can elevate the flavor with a burst of freshness.
  • Roast the Veggies: Roasting your veggies before adding them to the wrap brings out deeper flavors and adds a little extra crunch.
  • Add Avocado: Slices of creamy avocado will enhance the wrap’s texture and add healthy fats.
  • Use Flavored Hummus: Experiment with different hummus varieties, such as roasted red pepper, garlic, or olive tapenade, for a unique twist.
  • Crispy Crunch: Include some crunchy elements like sunflower seeds, pumpkin seeds, or crispy chickpeas for added texture.
  • Lemon Zest: A sprinkle of lemon zest adds a refreshing zing that complements the creamy hummus.
  • Make It Wrap-Ready: Warm your tortilla slightly before wrapping it to make it more pliable and easier to fold without tearing.

Recipe Variations

  • Spicy Hummus Veggie Wrap: Add a layer of spicy hummus or include jalapeños for a bit of heat.
  • Grilled Veggie Wrap: Grill the vegetables before adding them for a smoky flavor.
  • Avocado Wrap: Skip the hummus and use mashed avocado as the base for a creamy texture.
  • Falafel Wrap: Add falafel balls for a Mediterranean-inspired twist.
  • Mexican Veggie Wrap: Use black beans, corn, and salsa for a more Southwestern flavor profile.
  • Smoky Tofu Wrap: Add grilled tofu marinated in a smoky sauce for extra protein and flavor.
  • Herbed Wrap: Add fresh herbs like basil or cilantro for an aromatic touch.
  • Vegan Wrap: Use a dairy-free tortilla and hummus to keep the recipe fully vegan.
  • Crispy Chickpea Wrap: Add roasted chickpeas for a crunchy, protein-packed element.
  • Curry Spiced Wrap: Add curry powder to the hummus for a unique, spiced flavor.

Special Equipment

  • Knife: For slicing the vegetables and cutting the wrap.
  • Cutting Board: To easily chop and prepare the veggies.
  • Tortilla Press (Optional): For a perfectly flat tortilla that makes rolling easier.
  • Parchment Paper or Foil: To wrap the finished wraps for easier transport.

FAQ Section

  1. Can I use store-bought hummus?
    Yes, store-bought hummus works perfectly for this recipe.
  2. Can I add protein to this wrap?
    Absolutely! You can add grilled chicken, chickpeas, or tofu for extra protein.
  3. How long do these wraps last?
    Wraps are best eaten the same day but can be stored in the fridge for up to 2 days.
  4. Can I make this wrap gluten-free?
    Yes, simply use gluten-free tortillas.
  5. What vegetables can I use instead of the ones listed?
    You can substitute or add vegetables like zucchini, tomatoes, or shredded cabbage.
  6. Can I make the wraps ahead of time?
    Yes, you can assemble the wraps ahead and store them in the fridge wrapped in foil or parchment paper.
  7. Can I freeze these wraps?
    It’s best to enjoy them fresh, but you can freeze the wrapped veggies and hummus before serving, then thaw in the fridge before eating.
  8. What if I don’t have hummus?
    You can use guacamole, yogurt, or a different spread as a substitute.
  9. How can I make this wrap spicier?
    Add some hot sauce, jalapeños, or chili flakes to the veggies or hummus.
  10. How can I keep my wrap from falling apart?
    Don’t overstuff the wrap and make sure to roll it tightly.

Conclusion

Hummus Veggie Wraps are a vibrant, healthy, and satisfying meal packed with fresh vegetables and creamy hummus. These wraps are as versatile as they are delicious, featuring a generous spread of hummus as the base, which provides a rich, nutty flavor. From there, you can layer in your favorite fresh veggies such as crisp lettuce, spinach, shredded carrots, sliced cucumbers, juicy tomatoes, and crunchy bell peppers. For added flavor, include thinly sliced avocado, sprouts, or a sprinkle of feta cheese.

The wrap is rolled tightly in a tortilla or flatbread, creating a portable and nutrient-packed meal that’s perfect for lunch, picnics, or a light dinner. You can switch up the flavors by using different varieties of hummus, like roasted red pepper, garlic, or spicy jalapeño, to suit your taste. These wraps are not only delicious but also quick and easy to prepare, making them a go-to option for busy days or healthy meal prep.

I can’t wait to see how your Hummus Veggie Wraps turn out! Be sure to share your photos on Instagram and tag me—I’d love to see your colorful creations. Don’t forget to leave a comment and let me know how you made this dish your own!