Description
A quick, colorful, and healthy weeknight dinner or lunchbox solution that uses whole wheat tortillas, creamy hummus, and fresh rainbow veggies. Ready in just 10 minutes with minimal effort.
Ingredients
Scale
- 4–6 whole wheat tortillas (8–10 inches)
- 1 cup hummus (classic garlic or roasted red pepper)
- 1 tablespoon olive oil
- 1 medium cucumber, sliced or diced
- 1 medium red bell pepper, sliced into thin strips
- 2 medium carrots, julienned or grated
- 1/4 medium red onion, thinly sliced
- 1/2 cup shredded cheese (Cheddar or Mexican blend)
- 2 tablespoons fresh herbs, chopped (parsley or cilantro)
- Black pepper to taste
- Optional: 1/2 avocado, sliced; 1/4 cup sprouts; 1/2 cup chickpeas
Instructions
- Wash and chop all vegetables. Slice cucumber into half-moons, julienne bell pepper, grate carrots, and thinly slice red onion. Keep in separate piles.
- Warm the tortillas for 20 seconds in the microwave wrapped in a damp paper towel, or heat in a dry skillet for 30 seconds per side to make them pliable.
- Lay a tortilla flat on a plate. Spread a generous layer of hummus (2-3 tablespoons) over the surface, leaving a 1-inch border at the edges.
- Arrange vegetables in a line across the center of the tortilla, starting with heavier veggies like cucumber and carrots. Sprinkle shredded cheese over the veggies.
- Lift the bottom edge of the tortilla, fold it over the filling, tuck it in tightly, fold in the sides, and roll firmly into a tight cylinder.
- Cut the wrap in half diagonally to reveal the layers. Drizzle with olive oil and sprinkle with black pepper. Serve immediately.
Notes
Warm tortillas to prevent cracking. Pat veggies dry to avoid soggy wraps. Do not overfill to prevent leaking. These do not freeze well; store in the fridge for up to 2 days. Can be made gluten-free by using corn or GF tortillas, and vegan by omitting cheese.
- Prep Time: 5 minutes
- Cook Time: 2 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 wrap
- Calories: 280
- Sugar: 4
- Sodium: 320
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 35
- Fiber: 5
- Protein: 8
Keywords: veggie wraps, hummus wraps, quick dinner, healthy lunch, back to school meals, vegetarian dinner, weeknight dinner, easy recipes, gluten-free option, vegan option