In this super easy recipe, large tortillas are slathered with savory hummus, then filled with a variety of crunchy garden fresh veggies for a quick lunch or dinner. Veggie Hummus Wraps are so satisfying and delicious, can be prepared for a vegan or vegetarian plate, and are the perfect choice when you're looking for a healthy bite.
I've recently discovered the amazing world of homemade hummus. Some might even say I'm a little obsessed. Once you try my Plain Hummus and Roasted Red Pepper Hummus recipes, I think you'll understand why😁.
This healthy veggie hummus wrap is a favorite quick meal at the moment. With hummus and chopped fresh veggies, it's unbelievably tasty, crunchy, and oh so satisfying!
What I love most about this wrap recipe is how customizable it is. Use plain or flavored tortillas and hummus, and add your veggie favorites. (There really isn't a wrong choice; just keep your juicy garden favs, like tomatoes, to a minimum due to the sogginess factor.)
Each time I make these delicious wraps, they come out slightly different, depending on the tasty options I choose. That's part of what makes this recipe so fun, and definitely what makes it a personal favorite--especially when served with my Refrigerator Dill Pickles 🥰.
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👪Why you'll love it
| Economical- These tasty wraps are made with a few basic ingredients, taste amazingly delicious, and are far cheaper than any wrap you'll order from your fav lunch spot. Nutritious- Packed with a variety of fresh veggies and schmeared with hummus, these wraps are vitamin rich and offer plant-based protein. Add an extra healthy boost by using whole wheat or spinach tortillas! Customizable- Choose your veggie and hummus favs, add in leftovers, herbs, seasonings and more...the possibilities are endless! |
🥘Ingredients
- large tortillas- I like Mission brand wraps, especially garden spinach herb and whole wheat; you could also use large pita or naan bread
- hummus- use my homemade plain hummus, roasted red pepper hummus, or your favorite brand/flavor
- veggies- I like a variety of colors and textures in my wraps; bell pepper strips, cucumber strips; julienned carrots, and diced green or red onions are some of my favs
- crumbled feta cheese (optional)- provides a tangy, savory bite; omit if preparing for a vegetarian or vegan plate (or use vegan feta, which doesn't contain animal rennet)
- herbs & sauces (optional)- add a sprinkle of your favorite herb and drizzle on your favorite sauce (sriracha or tzatziki, for example); herbs and sauces come in handy for added flavor when you use plain hummus
See recipe card for quantities.
🔪Instructions
- Step 1: Place tortilla on a clean workspace; spread roasted red pepper hummus down the center; place cucumber strips on top.
- Step 2: Add pepper strips.
- Step 3: Add carrots and diced onions.
- Step 4: Sprinkle on optional toppings, such as crumbled feta, herbs, and a drizzle of sauce. Then fold tightly like a burrito and tuck in the edges; slice in half.
Hint: Try to keep the contents in the center of the wrap. This makes it much easier to fold.
📖Variations
- Very veggie - instead of hummus, spread mashed avocado or Easy Cheesy Guacamole on the wrap before adding the veggies
- Extra crunchy - add Harvest Snaps, crispy onions, toasted chickpeas, or pumpkin seeds for an extra crunch
- Spicy - use roasted red pepper hummus and pickled red bell peppers (including the jalapeños from the brine); for even more heat, drizzle on some sriracha hot sauce
See Chicken Salad Wraps for another quick and tasty wrap recipe!
🍽Equipment
- cutting board
- chef's knife
- vegetable peeler
- spoon
🍶Storage
Once assembled, veggie hummus wraps are best enjoyed immediately. However, you can wrap them tightly in foil, place them in an airtight container, and store for up to two days in the fridge. Keep in mind that the longer they sit, the soggier they get. (It's best to avoid juicy veggies in the wraps if storing for more than 2+ hours.)
Freezing isn't recommended.
💭Top tip
To make the tortillas easier to fold, warm them in the microwave first. Layer the wraps between two slightly dampened paper towels; then microwave for 30 seconds.
🗨️FAQ
The trick is to have a slightly soft tortilla (see Top tip above). Try to keep all of the ingredients in the center. Fold in the two sides toward the center, then start to roll up from the bottom, tightly tucking as you go.
I find it best to make them as close as possible to the time you want to eat them. I have made them a few hours in advance (without tomatoes and other juicy ingredients) and they've been fine.
Wraps aren't necessarily healthier than bread, since both contain carbs. It really comes down to the type of wrap or bread you choose (with whole grain options being the best), plus portion control of the contents inside.
🥄Related
Looking for other recipes like this? Try these:
🍴Pairing
These are my favorite dishes to serve with Veggie Hummus Wraps:
📋Recipe
Veggie Hummus Wraps
Equipment
- cutting board
- chef's knife
- vegetable peeler (if choosing to julienne carrots rather than buying matchstix carrots)
- spoon
Ingredients
- 4 large tortilla wraps whole wheat or spinach
- 1 cup hummus see links below for homemade recipes, or use store bought
- ½ English (hothouse) cucumber cut into 16 strips
- 1 bell pepper cut into 16 strips
- 1 cup carrots julienned or prepackaged matchstix carrots
- ½ cup red or green onions (scallions) cut into small pieces
- ½ cup crumbled feta optional
Instructions
- Warm wraps in microwave. *see recipe notes
- Place wraps on clean workspace.
- On each tortilla wrap, spread ¼ cup of plain or roasted red pepper hummus down the middle.
- Arrange 4 cucumber strips on top of the hummus, followed by 4 pepper strips.
- Add ¼ cup of carrots on top, followed by 2 tablespoon of onions.
- Optional to then sprinkle 2 tablespoon crumbled feta on top.
- To form each wrap, fold in both sides toward the center; then fold up the bottom flap.
- Holding firmly onto the sides, roll the tortilla up to the top, tucking in the sides and ingredients as you go.
- Slice wraps in half and enjoy!
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