Vegan Vegetarian Hummus Wrap dishes

This is one of my favorite winter dishes, perfect as a quick bite. I find this recipe super easy to make when the ingredients are readily available. You can easily add it to your regular meals. So, let’s dive in!

Difficulty:BeginnerPrep time: 10 minutesCook time: 5 minutesRest time: minutesTotal time: 15 minutesServings:4 servingsCalories:350-400 kcal Best Season:Winter

Vegan Vegetarian Hummus Wrap

This is my favarite dishes in winter one bite recipe.I know this recipe is so easy when ingredients are available in hand.
Prep Time 10 minutes
Calories

Ingredients

  • 1 large tortilla or flatbread
  • 3-4 tbsp hummus
  • ½ cup mixed greens
  • ¼ cucumber, thinly sliced
  • ¼ bell pepper (red, yellow, or green), thinly sliced
  • ½ avocado, sliced
  • ¼ cup shredded carrots
  • 1 small tomato, thinly sliced
  • Salt and pepper, to taste
  • Optional: a sprinkle of feta or crumbled goat cheese
  • Optional: fresh herbs (such as parsley, cilantro, or basil), chopped

Instructions

  • Spread the Hummus: Place the tortilla on a flat surface and spread an even layer of hummus over the center.
  • Add Veggies:  Layer the mixed greens, shredded carrots, cucumber, tomatoes, and bell peppers over the hummus. Sprinkle with salt and pepper if desired.
  • Optional Toppings: Add crumbled feta cheese on top of the veggies,and drizzle with a little olive oil or balsamic glaze for extra flavor.
  • Wrap it Up: Fold in the sides of the tortilla, then roll it up tightly from the bottom.
  • Slice and Serve: Cut the wrap in half and serve immediately.

Notes

1. Use Flavorful Hummus Variants

  • Try flavored hummus like roasted red pepper, garlic, or spicy harissa to add an extra layer of taste.
  • You can even make homemade hummus with tahini, lemon juice, garlic, and a drizzle of olive oil for added freshness.

2. Mix Textures

  • Use a variety of vegetables with different textures to keep each bite interesting. Crispy cucumbers, crunchy carrots, soft tomatoes, and creamy avocado are great combinations.

3. Add Fresh Herbs

  • Fresh herbs like cilantro, parsley, or basil can elevate the flavor of the wrap. Just sprinkle a few leaves on top of the veggies.

4. Don’t Overfill

  • Overfilling can make the wrap harder to roll and cause it to fall apart. Stick to 2–3 tbsp of veggies per wrap, so they’re easier to manage.

5. Use Leafy Greens as a Barrier

  • Placing a layer of leafy greens (like spinach or lettuce) over the hummus can help prevent the wrap from getting soggy, especially if making it ahead of time.

6. Add a Crunchy Element

  • For added crunch, sprinkle seeds like sunflower or pumpkin seeds, or even crushed tortilla chips, inside the wrap.

7. Use a Warm Wrap

  • Briefly heating the wrap (10–15 seconds in the microwave or skillet) before adding ingredients can make it more pliable and easier to roll.

8. Serve with a Dipping Sauce

  • A tangy tzatziki, spicy tahini, or even extra hummus on the side makes a great dip to pair with your wrap.

Ingredients:

  • 1 large tortilla or flatbread (whole wheat or any preferred type)
  • 3-4 tbsp hummus (any flavor: classic, roasted red pepper, etc.)
  • ½ cup mixed greens (spinach, arugula, or lettuce)
  • ¼ cucumber, thinly sliced
  • ¼ bell pepper (red, yellow, or green), thinly sliced
  • ½ avocado, sliced
  • ¼ cup shredded carrots
  • 1 small tomato, thinly sliced
  • Salt and pepper, to taste
  • Optional: a sprinkle of feta or crumbled goat cheese
  • Optional: fresh herbs (such as parsley, cilantro, or basil), chopped

Instractions:

  1. Spread the Hummus: Place the tortilla on a flat surface and spread an even layer of hummus over the center.
  2. Add Veggies: Layer the mixed greens, shredded carrots, cucumber, tomatoes, and bell peppers over the hummus. Sprinkle with salt and pepper if desired.
  3. Optional Toppings: Add crumbled feta cheese on top of the veggies, and drizzle with a little olive oil or balsamic glaze for extra flavor.
  4. Wrap it Up: Fold in the sides of the tortilla, then roll it up tightly from the bottom.
  5. Slice and Serve: Cut the wrap in half and serve immediately.

Tips:

1. Use Flavorful Hummus Variants

  • Try flavored hummus like roasted red pepper, garlic, or spicy harissa to add an extra layer of taste.
  • You can even make homemade hummus with tahini, lemon juice, garlic, and a drizzle of olive oil for added freshness.

2. Mix Textures

  • Use a variety of vegetables with different textures to keep each bite interesting. Crispy cucumbers, crunchy carrots, soft tomatoes, and creamy avocado are great combinations.

3. Add Fresh Herbs

  • Fresh herbs like cilantro, parsley, or basil can elevate the flavor of the wrap. Just sprinkle a few leaves on top of the veggies.

4. Don’t Overfill

  • Overfilling can make the wrap harder to roll and cause it to fall apart. Stick to 2–3 tbsp of veggies per wrap, so they’re easier to manage.

5. Use Leafy Greens as a Barrier

  • Placing a layer of leafy greens (like spinach or lettuce) over the hummus can help prevent the wrap from getting soggy, especially if making it ahead of time.

6. Add a Crunchy Element

  • For added crunch, sprinkle seeds like sunflower or pumpkin seeds, or even crushed tortilla chips, inside the wrap.

7. Use a Warm Wrap

  • Briefly heating the wrap (10–15 seconds in the microwave or skillet) before adding ingredients can make it more pliable and easier to roll.

8. Serve with a Dipping Sauce

  • A tangy tzatziki, spicy tahini, or even extra hummus on the side makes a great dip to pair with your wrap.

Nutrition Facts (approx. per serving)

  • Calories: ~350-400 kcal
  • Total Fat: 14-18g
    • Saturated Fat: 2g
    • Monounsaturated Fat: 6-8g
    • Polyunsaturated Fat: 3-4g
  • Cholesterol: 0mg
  • Sodium: 400-600mg (depends on hummus and wrap)
  • Total Carbohydrates: 45-50g
    • Dietary Fiber: 10-12g
    • Sugars: 3-4g
  • Protein: 10-12g

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