Description
A quick, easy, and refreshing no-cook wrap featuring fresh spring vegetables and creamy hummus, perfect for light lunches or picnics.
Ingredients
- Large flour tortillas or whole wheat wraps
- Hummus (about ½ cup per wrap)
- Shredded carrots (1 cup)
- Thinly sliced cucumber (1 cup)
- Fresh baby spinach or mixed greens (1 cup)
- Julienned red bell pepper (½ cup)
- Avocado slices (½ avocado per wrap)
- Fresh herbs like parsley or cilantro (a handful)
- Lemon juice (1 tablespoon)
- Salt and pepper to taste
- Optional extras: crumbled feta cheese, toasted pine nuts, thinly sliced radishes
Instructions
- Prepare the vegetables: Wash all fresh produce thoroughly. Peel and shred the carrots (about 1 cup shredded). Thinly slice the cucumber lengthwise, then crosswise into strips (1 cup). Julienne the red bell pepper into thin matchsticks (½ cup). Tear or roughly chop the baby spinach or mixed greens (1 cup). Chop fresh herbs finely.
- Slice the avocado: Cut the avocado in half, remove the pit, and slice each half thinly. Toss the slices gently with 1 tablespoon of fresh lemon juice in a small bowl to prevent browning and add brightness.
- Spread the hummus: Lay a tortilla flat on a clean surface. Using a spoon or spatula, spread about ½ cup of creamy hummus evenly over the entire surface, leaving about ½ inch border at the edges.
- Layer the veggies: Starting with the greens, evenly distribute about ¼ cup spinach or mixed greens on top of the hummus. Next, add shredded carrots, cucumber slices, and red bell pepper julienne in even layers. Scatter chopped herbs over the veggies.
- Add avocado and optional extras: Place avocado slices evenly atop the veggies. If you like, sprinkle crumbled feta cheese or toasted pine nuts for extra texture and flavor.
- Season: Lightly sprinkle salt and freshly cracked black pepper over the filling to taste.
- Roll the wrap: Fold the sides of the tortilla slightly inward, then roll tightly from one end to the other, keeping the filling snug inside. If needed, secure with a toothpick or wrap in parchment paper for easier handling.
- Serve immediately or chill: These wraps are best fresh but can be wrapped tightly in plastic wrap and refrigerated for up to 4 hours. If chilling, slice in half just before serving.
Notes
Pat sliced veggies dry to avoid soggy wraps. Use room temperature hummus for easier spreading. Warm tortillas slightly if stiff to make rolling easier. Assemble wraps no more than 4 hours ahead to maintain freshness.
- Prep Time: 10-15 minutes
- Cook Time: 0 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 wrap
- Calories: 300350
- Sugar: 5
- Sodium: 350
- Fat: 15
- Saturated Fat: 2
- Carbohydrates: 35
- Fiber: 7
- Protein: 8
Keywords: no-cook wraps, spring veggie wraps, hummus wraps, healthy lunch, easy wraps, vegetarian wraps, fresh vegetable wraps