Rainbow Hummus Veggie Wraps

by

Rainbow Hummus Veggie Wraps are a vibrant, healthy, and refreshing option for a light lunch or snack. These wraps feature a variety of colorful, fresh veggies like bell peppers, carrots, cucumbers, spinach, and avocado, all nestled in a soft tortilla and spread with creamy hummus. The hummus adds a rich, savory flavor that perfectly balances the crisp veggies, while the rainbow of colors makes the wraps visually appealing and fun to eat.

The first time I made Rainbow Hummus Veggie Wraps, I loved how fresh and satisfying they were, while still being light and full of nutrients. The hummus added a creamy, flavorful base, while the vegetables provided a nice crunch and freshness. What I love most about these wraps is how versatile they are—you can mix and match different veggies, add some feta cheese or olives for extra flavor, or even switch up the hummus flavor with something like roasted red pepper or garlic. They’re perfect for meal prep, picnics, or a quick and healthy lunch!

Perfect for:

  • Quick lunches
  • Meal prepping
  • Vegan or vegetarian diets
  • Picnics
  • Busy weeknights

Why You’ll Love This Recipe

Here are 10 reasons why these Rainbow Hummus Veggie Wraps will become your go-to lunch:

  • Colorful and Fun: The rainbow of vegetables makes these wraps as fun to look at as they are to eat.
  • Packed with Nutrients: These wraps are loaded with fiber, vitamins, and antioxidants from the fresh veggies.
  • Quick and Easy to Make: These wraps come together in minutes, perfect for busy days.
  • Great for Meal Prep: Make a batch at the beginning of the week for healthy lunches all week long.
  • Customizable to Your Taste: Feel free to swap in your favorite vegetables or hummus flavors.
  • Perfect for All Diets: Vegan, gluten-free, and dairy-free, making them suitable for various dietary preferences.
  • Light Yet Filling: The combination of hummus and veggies keeps you full without feeling heavy.
  • Portable and Mess-Free: These wraps are easy to take on the go, whether for lunch at work or a picnic in the park.
  • Crunchy and Creamy: The contrast between the crunchy vegetables and creamy hummus is irresistible.
  • Eco-Friendly: This plant-based recipe is an environmentally friendly option for reducing your carbon footprint.

Preparation and Cooking Time

  • Total Time: 20 minutes
  • Preparation Time: 10 minutes
  • Cooking Time: 0 minutes
  • Servings: 4 wraps
  • Calories per serving: Approximately 250-300 calories
  • Key Nutrients: Protein: 7g, Carbs: 30g, Fat: 12g

Ingredients

For the Wraps:

  • 4 large whole wheat tortillas or wraps
  • 1 cup hummus (store-bought or homemade)
  • 1 cup shredded carrots
  • 1 cup cucumber, julienned
  • 1 cup bell pepper, thinly sliced (red, yellow, or orange)
  • 1 cup red cabbage, shredded
  • 1 avocado, sliced
  • 1 cup spinach or lettuce leaves
  • 1 tablespoon olive oil (optional)

Optional Garnish:

  • Fresh parsley or cilantro
  • Sesame seeds
  • Lemon wedges

Ingredient Highlights

  • Hummus: Provides a rich, creamy base and healthy fats.
  • Rainbow Veggies: A variety of vegetables not only adds to the vibrant appearance but also boosts the nutrition of the wraps.
  • Avocado: Adds a creamy texture and healthy fats to make the wraps more satisfying.
  • Whole Wheat Tortillas: These provide fiber and a hearty base for the wraps.

Step-by-Step Instructions

Prepare the Veggies:

  1. Prep the Vegetables: Wash and slice all the vegetables as instructed: julienne the cucumber, slice the bell peppers, shred the carrots and cabbage, and slice the avocado.
  2. Set Aside Greens: Set the spinach or lettuce leaves aside for the wraps.

Assemble the Wraps:

  1. Lay Out Tortillas: Place the whole wheat tortillas on a clean, flat surface.
  2. Spread the Hummus: Evenly spread a generous layer of hummus on each tortilla, leaving about an inch from the edges.
  3. Add Veggies: Layer the shredded carrots, cucumber, bell pepper, red cabbage, avocado slices, and spinach (or lettuce) evenly on top of the hummus.
  4. Wrap it Up: Carefully fold the sides of the tortilla in and roll the wrap up tightly, making sure the filling stays inside.

Serve:

  1. Slice and Serve: Slice the wraps in half, or into smaller pinwheels, if preferred. Optionally, drizzle with olive oil, and garnish with fresh parsley, sesame seeds, or a squeeze of lemon juice.

How to Serve

Here are 10 ways to serve your Rainbow Hummus Veggie Wraps:

  • For Lunch: Pack them in your lunchbox for a healthy, satisfying meal.
  • As a Snack: Perfect as a midday snack to keep you energized.
  • With a Side Salad: Serve alongside a fresh green salad or quinoa salad for a light meal.
  • For Meal Prep: Prepare the wraps the night before for easy grab-and-go lunches.
  • As an Appetizer: Slice into pinwheels and serve as a colorful appetizer at parties or gatherings.
  • With Soup: Pair with a vegetable or lentil soup for a hearty meal.
  • With a Dip: Serve with extra hummus or a tangy yogurt-based dip on the side.
  • As a Picnic Meal: Pack these wraps for a picnic in the park.
  • For Vegans and Vegetarians: A great option for plant-based diets and meatless Mondays.
  • For Kids: Make these wraps more fun by using mini tortillas for smaller hands.

Additional Tips

  • Use Fresh Veggies: The fresher the vegetables, the more vibrant the wrap will be.
  • Wrap Tightly: For the best presentation and to keep everything intact, make sure to roll the wraps tightly.
  • Customize Your Hummus: Try different hummus flavors such as roasted red pepper or garlic for variety.
  • Add Extra Protein: To make the wraps more filling, add chickpeas, tofu, or grilled tempeh.
  • Use a Damp Paper Towel: If preparing ahead, wrap the wraps in a damp paper towel to keep them fresh and prevent them from drying out.

Recipe Variations

  • Spicy Hummus Wrap: Add a drizzle of sriracha or hot sauce to the hummus for a spicy kick.
  • Grilled Veggie Wrap: Grill the veggies for a smoky flavor before adding to the wraps.
  • Pesto Hummus Wrap: Use pesto hummus instead of regular hummus for an extra burst of flavor.
  • Add Roasted Chickpeas: For added crunch, sprinkle roasted chickpeas into the wrap.
  • Kale and Sweet Potato Wrap: Swap out spinach for kale and add roasted sweet potato slices for a heartier version.
  • Wrap with Rice Paper: For a lighter option, try wrapping the ingredients in rice paper instead of tortillas.
  • Avocado-Lemon Dressing: Drizzle a tangy avocado-lemon dressing over the wraps for added flavor.

Special Equipment

  • Sharp Knife: For slicing the vegetables and cutting the wraps.
  • Cutting Board: A sturdy surface for chopping veggies.
  • Bowl: For mixing and preparing the vegetables.
  • Vegetable Peeler: To peel the cucumber and carrots if desired.
  • Serrated Knife: For slicing the wraps cleanly without squishing them.
  • Lunchbox or Wrap Holder: For keeping the wraps fresh on the go.

FAQ Section

  1. Can I make these wraps ahead of time?
    Yes, you can prep the wraps a few hours ahead and store them in the fridge. Make sure to wrap them tightly.
  2. Can I freeze these wraps?
    It’s not recommended to freeze them as the veggies and hummus may lose their texture when thawed.
  3. Can I use a different type of wrap?
    Absolutely! Feel free to use spinach wraps, lettuce leaves, or gluten-free tortillas.
  4. Can I add protein to these wraps?
    Yes, you can add grilled tofu, tempeh, or even falafel for a protein boost.
  5. How long do these wraps stay fresh?
    These wraps can be stored in the fridge for up to 2 days, but they are best eaten fresh.
  6. Can I make these wraps gluten-free?
    Yes, use gluten-free tortillas or wraps to make this recipe suitable for gluten-free diets.
  7. What other veggies can I use?
    You can add other veggies like zucchini, sprouts, or tomatoes for more variety.
  8. Can I use store-bought hummus?
    Yes, store-bought hummus works perfectly for this recipe, or you can make your own if preferred.
  9. Can I add cheese to these wraps?
    While these wraps are vegan, you can add cheese (like feta or goat cheese) if you prefer.
  10. Can I skip the avocado?
    Yes, if you don’t like avocado, you can leave it out and still have a delicious wrap.

Conclusion

Rainbow Hummus Veggie Wraps are a vibrant, healthy, and delicious meal that’s packed with colorful, nutrient-rich vegetables and a creamy layer of hummus. These wraps feature a variety of fresh veggies like bell peppers, carrots, cucumbers, spinach, and red cabbage, all wrapped up in a soft tortilla or lettuce leaf. The hummus serves as the perfect base, adding a rich, creamy texture and a boost of flavor that ties all the ingredients together.

These wraps are ideal for a light lunch, a snack, or a fresh meal prep option. They can easily be customized with your favorite veggies or additional ingredients like avocado, quinoa, or feta cheese. Whether you’re looking for a vegetarian option or a lighter meal, these wraps are as satisfying as they are colorful.

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