Rainbow Veggie Hummus Wraps
Whole-wheat tortillas spread thick with hummus and rolled with crunchy carrots, red cabbage, bell pepper, cucumber, avocado and spinach.
This is the lunch we make when we want something fresh, crunchy and bright that does not need any cooking. A thick layer of hummus does double duty as both spread and glue, and every color of vegetable you can find goes inside: orange carrots, purple cabbage, red and yellow peppers, green cucumber and spinach.
Sliced avocado adds creaminess, and a sprinkle of feta or a few toasted sunflower seeds add salt and crunch. Wrap them tightly in parchment and slice them in half to show off the colorful cross-section.
Rainbow Veggie Hummus Wraps
Ingredients
- 4 large whole-wheat tortillas or lavash
- 1 cup hummus
- 2 cups baby spinach
- 1 large carrot, shredded
- 1 cup thinly sliced red cabbage
- 1 red bell pepper, cut into thin strips
- 1/2 English cucumber, cut into matchsticks
- 1 ripe avocado, sliced
- 1/4 cup crumbled feta (optional)
- 2 tablespoons toasted sunflower seeds
- 1 tablespoon lemon juice
- Pinch of salt and black pepper
Method
- Lay a tortilla flat on a cutting board or sheet of parchment.
- Spread about 1/4 cup hummus evenly over the tortilla, leaving a 1-inch border at the far edge.
- Layer a handful of spinach over the lower half of the tortilla.
- Arrange the carrot, cabbage, bell pepper, cucumber and avocado in neat rows on top of the spinach. Sprinkle with feta, sunflower seeds, lemon juice, salt and pepper.
- Fold in the sides, then roll tightly away from you, tucking the vegetables in as you go.
- Wrap the roll firmly in parchment paper and slice in half on a diagonal with a sharp knife.
- Repeat with the remaining tortillas and fillings.
Kitchen notes
- Warm the tortillas for 10 seconds in the microwave so they roll without cracking.
- Do not overfill. A modest filling rolls more tightly and holds together better.
- Add grilled chicken, tofu or chickpeas for an even heartier wrap.
Ways to vary it
Try different flavored hummus to change things up: roasted red pepper, garlic or a spicy harissa hummus all work well. For a nut-free lunchbox option, skip the seeds and add a few slices of cheese or turkey for kids who want something extra.
Keeping & reheating
Wraps keep for 1 day wrapped in parchment in the fridge. To prep further ahead, store the chopped vegetables in a container for up to 4 days and roll fresh.
This recipe shares general cooking information and is not medical or nutrition advice. Please check ingredient labels for allergens. Read our full disclaimer.
