Veggie Wrap With Hummus Recipe

I perfected the BEST Veggie Wrap with hummus, avocado, spinach and feta, and this Hummus Avocado Wrap hides one unexpected ingredient that always sparks questions.

I love recipes that feel effortless but actually have a little swagger. My Veggie Wrap With Hummus started as a throw-together and became my go-to when I want bright, satisfying flavors without fuss.

I pile on hummus and add avocado, sometimes mashed, sometimes sliced, and when people ask how it tastes I just say try it, you’ll get it. It really is a Hummus Avocado Wrap in the best way, and it works perfectly for Quick Vegetarian Lunches For Work because it’s fast, filling, and weirdly addictive.

There’s a tiny trick I use that makes each bite pop, you’ll notice.

Ingredients

• Whole wheat tortillas: Fill with fiber and complex carbs, sturdy wrap for holding all the fillings
• Hummus: Creamy, protein rich chickpea spread adds savory slightly tangy flavor and extra moisture
• Avocado: Silky healthy fats, makes it rich and creamy plus potassium and fiber
• Baby spinach: Leafy greens loaded with iron, vitamin C and folate, mild fresh bite
• Feta cheese: Crumbly salty tang adds umami and calcium, small amount packs flavor
• Cucumber: Cool hydrating crunch, low calorie and fresh tasting, balances richer ingredients
• Carrot: Sweet crunchy vitamin A boost, adds texture and natural sweetness
• Lemon juice: Bright acidic zip brings freshness, cuts richness and ties flavors together

Ingredient Quantities

• 4 large whole wheat tortillas, 8 to 10 inch
• 1 cup hummus (about 1/4 cup per wrap)
• 1 ripe avocado, sliced or mashed, whatever you like
• 4 cups baby spinach leaves, packed
• 1/2 cup crumbled feta cheese
• 1 small cucumber, thinly sliced (about 1 cup)
• 1 medium carrot, peeled and shredded (about 1/2 cup)
• 1/2 red bell pepper, thinly sliced
• 1/4 small red onion, thinly sliced
• 1 tablespoon fresh lemon juice
• 1 teaspoon extra virgin olive oil
• 2 tablespoons chopped fresh cilantro or parsley
• Salt, pinch; freshly ground black pepper, pinch

How to Make this

1. Prep everything fast: thinly slice the cucumber, shred the carrot, thinly slice the red onion, slice or mash the avocado, thinly slice the red bell pepper and chop the cilantro or parsley. Pat cucumber dry so it wont water down the wrap.

2. Toss the sliced cucumber and red onion with the 1 tablespoon lemon juice, a pinch of salt and a little black pepper; let them sit 5 minutes to mellow the bite and release excess moisture.

3. If mashing the avocado mash with a pinch of salt, a squeeze of lemon and a little pepper; if you like slices, salt them lightly so they dont brown.

4. Warm each whole wheat tortilla for 10 to 20 seconds in the microwave wrapped in a damp paper towel or heat in a dry skillet for 20 seconds per side so they dont crack when you roll them.

5. Spread about 1/4 cup hummus in a wide strip down the center of each warmed tortilla, leaving a 1 inch border at each end.

6. On top of the hummus layer the mashed or sliced avocado, then a handful of baby spinach, the lemony cucumber and onion, shredded carrot, red bell pepper, and sprinkle 1/2 cup crumbled feta divided among the 4 wraps.

7. Scatter the chopped cilantro or parsley, drizzle the 1 teaspoon olive oil and add a tiny extra squeeze of lemon if you want brighter flavor; taste for salt but remember feta is salty so dont overdo it.

8. Fold the short sides in, then roll the tortilla tightly away from you, tucking as you go so the filling is compact. Wrap in parchment or foil and press slightly to hold it together, or grill in a skillet or panini press for 1 to 2 minutes per side if you want it warm and a bit melty.

9. Slice in half on the diagonal and serve right away. To store make them the day before but keep hummus separate if possible and eat within 24 hours to avoid sogginess.

Equipment Needed

1. Cutting board, sturdy for slicing and rolling
2. Sharp chef’s knife (and a serrated knife to slice the finished wrap)
3. Vegetable peeler or box grater for the carrot
4. Mixing bowl for the lemony cucumber/onion soak
5. Measuring spoons and a 1/4 cup measure for hummus and lemon
6. Microwave-safe plate + damp paper towel or a dry skillet to warm tortillas
7. Rubber spatula or small spoon to spread hummus and mash avocado
8. Paper towels to pat the cucumber dry and tidy up
9. Parchment paper or foil to wrap the finished wraps (or a panini press/skillet if you want to grill)

FAQ

Veggie Wrap With Hummus Recipe Substitutions and Variations

• Tortillas
  • Large pita or lavash wrap, they fold nice and hold fillings well
  • Blanched collard or romaine leaves for a low carb fresh wrap, a little trickier to roll but worth it
  • Gluten free corn or cassava tortillas, warm them up first and use two if they are thin
• Hummus
  • Greek yogurt spread or tzatziki for a tangy creamy swap, lighter but still rich
  • White bean mash or cannellini spread, similar texture with a milder flavor
  • Mashed roasted red pepper and tahini, if you want smoky sweet notes
• Avocado
  • Smashed chickpeas with lemon and olive oil, great for texture and protein
  • Thin sliced cucumber and a drizzle of olive oil for crunch and freshness
  • Mango slices for a sweet creamy lift, surprising but really good
• Feta cheese
  • Goat cheese or chèvre, still tangy but creamier
  • Crumbled firm tofu tossed with lemon and salt for a vegan option
  • Nutritional yeast sprinkled on for cheesy flavor when you want dairy free

Pro Tips

– Keep the sandwich from getting soggy by really drying the cucumber and giving the lemon tossed veggies a few minutes to sit. Also spread the hummus first so it acts like a moisture barrier, that way the avocado and feta wont make the tortilla limp.

– For the avocado, mash it with a little lemon and salt if you want an even spread, but if you prefer slices lightly salt them and press a piece of plastic wrap directly onto the surface to slow browning. Dont overdo the lemon or itll fight the other flavors.

– Warm the tortillas just enough so they bend and dont crack when you roll them, but dont make them hot and floppy. If you plan to eat them later wrap them tight in parchment or foil and press gently so they hold their shape, or grill them quick in a dry pan to seal the edges.

– Taste before you add extra salt because feta is salty, and use the olive oil and extra lemon sparingly to brighten things up. If making ahead keep hummus separate when you can and eat within a day so the veggies stay fresh.