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veggie hummus wraps on plates

Veggie Hummus Wraps

Kitchen Ready Betty
In this easy and healthy recipe, large tortillas are slathered with savory plain or red pepper hummus, then filled with a variety of crunchy garden fresh veggies for a quick lunch or dinner. 
5 from 1 vote
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Prep Time 15 minutes
Total Time 15 minutes
Course Main Dishes
Cuisine Mediterranean
Servings 4
Calories 396 kcal

Equipment

  • cutting board
  • chef's knife
  • vegetable peeler (if choosing to julienne carrots rather than buying matchstix carrots)
  • spoon

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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!

Notes

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.
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.

Nutrition

Serving: 1 wrapCalories: 396kcalCarbohydrates: 54gProtein: 15gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 17mgSodium: 912mgPotassium: 401mgFiber: 9gSugar: 6gVitamin A: 6514IUVitamin C: 42mgCalcium: 289mgIron: 6mg
Keyword hummus, hummus veggie wrap, hummus wrap, salad wraps, veggie hummus wrap
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