🌯 Vegan Hummus Wraps Recipe
🕒 Prep Time: 20 minutes
🍴 Servings: 4 wraps
🥗 Ingredients
Wrap Base
- 4 large whole wheat or spinach tortillas/wraps
- 1 cup hummus (store-bought or homemade – see below)
Fresh Veggies (adjust to taste)
- 1 cup shredded carrots
- 1 red bell pepper, thinly sliced
- 1 cucumber, julienned or thinly sliced
- 1 avocado, sliced or mashed
- 1 cup purple cabbage, thinly sliced
- 1 cup baby spinach or mixed greens
- ¼ red onion, thinly sliced (optional)
- Handful fresh cilantro or parsley (optional)
Optional Add-ons
- ¼ cup sunflower seeds or pumpkin seeds (for crunch)
- A drizzle of balsamic glaze, tahini, or lemon juice
- Pickled onions or jalapeños for extra tang/spice
🧄 Optional Homemade Hummus
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- ¼ cup tahini
- 2–3 tbsp lemon juice (to taste)
- 1 garlic clove
- 2–4 tbsp water (adjust for texture)
- Salt to taste
- 1–2 tbsp olive oil (optional)
- Pinch of cumin or smoked paprika (optional)
Instructions:
- Blend all ingredients in a food processor until smooth.
- Adjust seasoning and texture as desired.
🔧 Assembly Instructions
- Warm the wraps slightly in a pan or microwave to make them pliable.
- Spread 2–3 tbsp hummus evenly in the center of each wrap.
- Layer in the veggies: Start with leafy greens, then add colorful veggies like bell pepper, carrots, cucumber, and cabbage. Add avocado and herbs last.
- Add extras: Sprinkle seeds or drizzle sauces if using.
- Wrap it up burrito-style: fold in the sides, then roll tightly from the bottom.
- Optional: Cut in half diagonally and secure with a toothpick.
🥡 Meal Prep & Storage Tips
- Wrap each hummus wrap tightly in foil or parchment paper.
- Store in the fridge for up to 3 days.
- Keep avocado separate or add right before eating to avoid browning.
- Great cold or lightly grilled/toasted before serving.
✅ Nutritional Benefits
- High fiber from whole grains and veggies
- Healthy fats from avocado and hummus
- Plant protein from chickpeas and seeds
- Low in saturated fat, cholesterol-free, and packed with vitamins
