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
- Spread Hummus: Lay the whole-wheat tortilla flat and evenly spread the hummus across the surface.
- Add Vegetables: Layer the shredded carrots, cucumber, red bell pepper, and avocado slices over the hummus.
- Sprinkle Cheese: Sprinkle the crumbled feta cheese on top of the vegetables.
- Season: Add salt and pepper to taste.
- Roll the Wrap: Carefully roll the tortilla tightly, tucking in the sides as you form a wrap.
- 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.