Description
A fresh, vibrant, and easy-to-make lunch featuring large tortillas filled with creamy homemade hummus and a colorful assortment of crisp vegetables. This recipe is ready in 15 minutes, requires no cooking, and is perfect for meal prep or a quick, healthy lunch.
Ingredients
Scale
- 4 large flour tortillas or whole wheat wraps (10-inch)
- 1 cup (240g) hummus (homemade or store-bought smooth variety)
- 2 large handfuls mixed greens (spinach and arugula)
- 1 medium cucumber, peeled and sliced into thin strips
- 1 medium red bell pepper, thinly sliced
- 1 cup (100g) shredded carrots
- 1/4 medium red onion, thinly sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup black olives, sliced
- 1 can (15oz) chickpeas, drained and rinsed (for hummus)
- 3 tablespoons tahini (for hummus)
- 2 tablespoons fresh lemon juice (for hummus)
- 1 clove garlic, minced (for hummus)
- 1–2 tablespoons ice water (for hummus)
- 1/2 teaspoon salt (for hummus)
Instructions
- Make the hummus: In a food processor, combine chickpeas, tahini, lemon juice, minced garlic, salt, and 1 tablespoon of ice water. Pulse to break up chickpeas, then blend on high for 1-2 minutes until smooth. Scrape down sides and add remaining ice water if needed for a fluffy consistency.
- Prep the vegetables: Wash and thoroughly dry the mixed greens. Slice cucumber into matchsticks, bell pepper into thin strips, and red onion into thin slices. Shred carrots and halve cherry tomatoes. Slice olives.
- Assemble the wrap: Lay a tortilla flat. Spread about 1/4 cup of hummus evenly over the center, leaving a 2-inch border.
- Layer the fillings: Place mixed greens on the hummus, followed by rows of cucumber, peppers, and carrots. Top with tomatoes, olives, and feta cheese.
- Roll the wrap: Fold the bottom edge up over the filling, tuck in the sides, and roll tightly from the bottom to the top.
- Slice and serve: Cut the wrap in half diagonally to reveal the layers. Serve immediately.
- Troubleshooting: If hummus is too thick, add more ice water. If the wrap falls apart, ensure you used enough hummus as glue and rolled with tension.
Notes
Ensure all vegetables are thoroughly dried after washing to prevent soggy wraps. The hummus acts as the ‘glue’ for the wrap, so spread it generously. For best texture, assemble wraps immediately before eating. Hummus can be made ahead and stored in the fridge for up to 5 days. Do not freeze assembled wraps.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 350
- Sugar: 6
- Sodium: 520
- Fat: 14
- Saturated Fat: 2
- Carbohydrates: 45
- Fiber: 6
- Protein: 10
Keywords: rainbow veggie wraps, hummus recipe, healthy lunch, meal prep, vegetarian wraps, quick lunch, gluten-free options, no-cook recipe