Healthy Hummus Tortilla Wraps
A quick and nutritious no-cook meal, these hummus tortilla wraps are filled with creamy hummus, fresh veggies, and avocado for a satisfying bite. They’re high in fiber, rich in plant-based protein, and ready in just 10 minutes—perfect for lunch, dinner, or meal-prep.
Equipment
- 4 Measuring Cups
- 1 sharp knife
- 1 cutting board
Ingredients
- 4 large whole wheat tortillas
- 2 cups hummus any flavor you like
- 2 –3 cups shredded lettuce
- 2 roasted red bell peppers thinly sliced
- 1 cup grated carrots
- 1 cup alfalfa sprouts
- 1 avocado thinly sliced
- 1 small red onion thinly sliced
Instructions
- Prepare Your Workspace: Place your tortillas, vegetables, hummus, and knife on a clean cutting board or countertop. Having everything ready and within reach will make the wrapping process quicker and less messy. If your tortillas are a bit stiff, warm them for 10–15 seconds in the microwave or on a dry skillet so they become pliable and easier to roll.
- Spread the Creamy Base: Lay one tortilla flat on the surface. Using the back of a spoon or a butter knife, spread about ¼ to ½ cup of hummus evenly across the center portion of the wrap. Keep the hummus mostly in the middle and slightly towards one side, leaving the edges uncovered. This placement will prevent overflow when rolling.
- Add the Crisp Lettuce Layer: Sprinkle a generous handful of shredded lettuce directly over the hummus base. Distribute it evenly so that every bite of the wrap has a crunchy and refreshing texture. Avoid piling it too close to the edges, which can cause tearing when you fold.
- Arrange the Roasted Peppers: Place several strips of roasted red bell pepper over the lettuce. Align them lengthwise across the tortilla so they form a neat layer. This not only adds sweetness and smoky depth but also makes slicing the wrap later more attractive.
- Sprinkle the Carrots and Sprouts: Scatter grated carrots across the roasted peppers for a pop of color and natural sweetness. Then, add a handful of alfalfa sprouts, which bring a delicate crunch and boost the wrap’s nutritional value. Press them gently into the hummus so they stay in place.
- Add Creamy Avocado Slices: Arrange thin slices of avocado on top of the sprouts. Try to keep them in a single row or slight overlap across the center. The avocado provides healthy fats and creaminess, balancing out the crisp vegetables. If you want extra flavor, you can lightly season the avocado with a pinch of salt or a squeeze of lemon juice.
- Finish with Red Onion: Lay a few slices of red onion on top. Their sharp flavor adds contrast to the mild hummus and creamy avocado. Use thin slices so they don’t overpower the other ingredients, and distribute them sparingly for balance.
- Roll the Wrap Securely: Starting from the side closest to the filling, gently fold the tortilla edge over the vegetables. Tuck it tightly while rolling forward, keeping the wrap compact so the ingredients stay inside. Continue rolling until you reach the other edge. If needed, you can secure the wrap with a toothpick to hold its shape.
- Slice and Serve: For a clean presentation, use a sharp knife to cut the wrap in half diagonally. This not only looks appealing but also makes it easier to eat. Repeat the process with the remaining tortillas and ingredients until all four wraps are prepared.
- Enjoy or Store for Later: Serve immediately for the freshest taste and best texture. If packing for lunch, wrap each portion in parchment paper or foil to keep them together. For short-term storage, refrigerate for up to 12 hours before eating to maintain freshness and prevent sogginess.
Notes
- Prep vegetables up to 2–3 days ahead and store them separately in airtight containers.
- Assemble wraps no more than 8–12 hours in advance for the best texture.
- Avoid watery ingredients (like tomatoes or cucumbers) unless added just before eating.
- Keep fillings centered in the tortilla to make rolling easier and neater.
- Warm tortillas slightly if they feel stiff, which prevents tearing while rolling.
