Heavenly Hummus Wrap (Printable)
Creamy hummus with crisp vegetables in a warm tortilla—a quick, satisfying Mediterranean-inspired lunch ready in 15 minutes.
# What You'll Need:
→ Base
01 - 4 large whole wheat tortillas
02 - 1½ cups classic hummus
→ Vegetables
03 - 1 medium cucumber, julienned
04 - 1 large carrot, peeled and grated
05 - 1 small red bell pepper, thinly sliced
06 - 1 cup mixed baby spinach and arugula
07 - ½ small red onion, thinly sliced
08 - ½ cup cherry tomatoes, halved
→ Extras & Seasoning
09 - 2 tbsp kalamata olives, pitted and sliced (optional)
10 - 2 tbsp fresh parsley, chopped
11 - 1 tbsp extra virgin olive oil
12 - 1 tsp lemon juice
13 - Salt and black pepper, to taste
14 - Pinch of smoked paprika or ground cumin (optional)
# How to Cook:
01 - Heat each tortilla briefly in a dry skillet over medium heat or warm in the microwave for 15 seconds until pliable and easy to fold.
02 - Lay a warmed tortilla flat on a clean work surface. Spread approximately 3 to 4 tablespoons of hummus evenly across the tortilla, leaving a 1-inch border around the edges to prevent spilling when rolled.
03 - Place a generous handful of the spinach and arugula mix over the hummus. Arrange julienned cucumber, grated carrot, sliced red bell pepper, red onion, and halved cherry tomatoes evenly on top of the greens.
04 - Scatter sliced kalamata olives and chopped parsley over the vegetables. Drizzle with olive oil and lemon juice, then season with salt, pepper, and a pinch of smoked paprika or ground cumin if desired.
05 - Fold in the left and right sides of the tortilla about 1 inch. Starting from the bottom edge, roll the tortilla upward tightly, tucking the filling in as you go, to form a secure wrap.
06 - Using a sharp knife, cut the wrap diagonally in half. Serve immediately, or wrap each half tightly in parchment paper for a portable meal. Repeat the process with the remaining tortillas and fillings.
# Expert Advice:
01 -
- Zero cooking required, which means your kitchen stays cool and clean on hot days when even looking at a stove feels exhausting.
- The textures work beautifully together: creamy hummus, crunchy vegetables, and a bright hit of lemon that wakes everything up.
02 -
- Overfilling is the most common mistake: less is truly more when rolling wraps, so resist the urge to pile on every vegetable you own.
- Assembling these more than four hours ahead can make the tortillas soggy, so if prepping for lunch, keep the hummus spread tortillas separate from the vegetables in a container and roll when ready to eat.
03 -
- Pat wet vegetables dry with a clean towel before layering them, because even slightly damp greens will make your wrap slippery and hard to roll tightly.
- Spreading hummus all the way to the edges on just the top half of the tortilla acts like glue when you finish rolling, keeping everything sealed shut.