Heavenly Hummus Wrap (Printer-friendly)
Vibrant wraps featuring creamy hummus, fresh julienned vegetables, and Mediterranean spices for a satisfying vegetarian meal.
# What You’ll Need:
→ Base
01 - 4 large whole wheat tortillas
02 - 1½ cups (about 375 g) classic hummus
→ Vegetables
03 - 1 medium cucumber, julienned
04 - 1 large carrot, peeled and grated
05 - 1 small red bell pepper, thinly sliced
06 - 1 cup mixed baby spinach and arugula
07 - ½ small red onion, thinly sliced
08 - ½ cup cherry tomatoes, halved
→ Extras & Seasoning
09 - 2 tbsp kalamata olives, pitted and sliced (optional)
10 - 2 tbsp fresh parsley, chopped
11 - 1 tbsp extra virgin olive oil
12 - 1 tsp lemon juice
13 - Salt and black pepper, to taste
14 - Pinch of smoked paprika or ground cumin (optional)
# How to Make It:
01 - Heat each whole wheat tortilla briefly in a dry skillet over medium heat or microwave for 10–15 seconds until pliable and easy to fold.
02 - Lay a warmed tortilla flat on a clean work surface. Spread approximately 3 to 4 tablespoons of classic hummus evenly across the tortilla, leaving a 1-inch border around the edges.
03 - Arrange a generous handful of the spinach and arugula blend over the hummus. Top with julienned cucumber, grated carrot, sliced red bell pepper, thinly sliced red onion, and halved cherry tomatoes, distributing them evenly.
04 - Scatter sliced kalamata olives and chopped fresh parsley over the vegetables. Drizzle with extra virgin olive oil and lemon juice, then season with salt, black pepper, and a pinch of smoked paprika or ground cumin if desired.
05 - Fold the left and right sides of the tortilla inward toward the center. Starting from the bottom edge, roll the tortilla up tightly, tucking the filling as you go, to form a secure wrap.
06 - Using a sharp knife, cut the wrap diagonally in half. Serve immediately, or wrap each portion tightly in parchment paper for a convenient portable meal.
07 - Assemble the remaining three wraps following the same layering, seasoning, rolling, and slicing steps until all tortillas and fillings are used.
# Expert Tips:
01 -
- Zero cooking required, which means you can assemble these in your pajamas without turning on a single burner.
- The crunch of fresh vegetables against creamy hummus is the kind of texture contrast that makes you forget you are eating something healthy.
02 -
- Overfilling is the number one reason wraps fall apart, so resist the urge to pile on more than the tortilla can comfortably hold when rolled.
- Patting the vegetables dry with a towel before assembling prevents the bottom from turning into a soggy mess by lunchtime.
03 -
- Room temperature tortillas roll better than cold ones straight from the fridge, so pull them out ten minutes before you start.
- A thin layer of hummus acts like edible glue that holds the vegetables in place while you roll, so spread it all the way to the edges for maximum stickiness.