VEGETABLE AND HUMMUS WRAP

VEGETABLE AND HUMMUS WRAP

The Vegetable and Hummus Wrap is a delicious, healthy, and convenient meal with nutritious veggies. This easy-to-make wrap combines creamy hummus, crisp cucumbers, shredded carrots, sweet red bell peppers, and creamy avocado slices wrapped in a whole-wheat tortilla. A sprinkle of crumbled feta cheese adds a tangy flavour, while salt and pepper balance the taste. Perfect for lunch, a light dinner, or even as a snack, this wrap is nutrient-dense and full of flavour. This is a fantastic option for a quick, plant-based meal you can easily customise.

RECIPE CATEGORY

Lunch, Snack, Brunch, Entrée

SERVING SIZE

1

CUISINE

Mediterranean, American

PREPARATION / TECHNIQUES

No-Cook

OCCASION / HOLIDAY

Lunch, Picnic, Quick Meal, Light Dinner, Healthy Eating, Party

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegetarian, Quick & Easy, Low Cholesterol, High Fibre

DISH TYPE

Wrap, Sandwich

INGREDIENTS FOR VEGETABLE AND HUMMUS WRAP

• 1 small whole-wheat tortilla

• 1/4 cup hummus

• 1/4 cup shredded carrots

• 1/4 cucumber, sliced

• 1/4 red bell pepper, sliced

• 1/4 avocado, sliced

• 1 tbsp feta cheese, crumbled

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 320 kcal

• Protein: 10g

• Carbohydrates: 38g

• Fat: 16g

• Fibre: 9g

• Sodium: 410mg

• Vitamin A: 110% of DV

• Vitamin C: 60% of DV

PREPARATION FOR VEGETABLE AND HUMMUS WRAP

1. Spread Hummus: Lay the whole-wheat tortilla flat and evenly spread the hummus across the surface.

2. Add Vegetables: Layer the shredded carrots, cucumber, red bell pepper, and avocado slices over the hummus.

3. Sprinkle Cheese: Sprinkle the crumbled feta cheese on top of the vegetables.

4. Season: Add salt and pepper to taste.

5. Roll the Wrap: Carefully roll the tortilla tightly, tucking in the sides as you form a wrap.

6. Slice and Serve: Slice the wrap in half, if desired, and serve immediately.

PREP TIME

10 minutes

COOKING TIME

None

TIPS FOR VEGETABLE AND HUMMUS WRAP

• Warming it slightly before assembling it makes it easier to roll without cracking.

• Feel free to add or substitute any vegetables you prefer, like spinach, lettuce, or tomatoes.

• For extra protein, add grilled chicken, tofu, or a hard-boiled egg.

VARIATIONS

• Vegan Option: Skip the feta cheese or replace it with a vegan cheese option.

• Gluten-Free Option: Use a gluten-free tortilla instead of a whole-wheat tortilla.

• Spicy Version: Add a sprinkle of chilli flakes or a drizzle of hot sauce for a spicy kick.

PREPPING AND STORAGE

• Fridge: You can make this wrap and store it in an airtight container in the refrigerator for up to 1 day.

• Freezing: Avoid freezing; the vegetables and hummus don’t freeze well.