Veggie Hummus Wrap

Name: Veggie Hummus Wrap
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 4 tortillas (240 g) large flour tortillas (10-inch / 25 cm), at room temperature; 1 cup (240 g) thick plain hummus, stirred smooth; 1 medium (about 8 oz) (225 g) English cucumber, cut into thin matchsticks about 3 inches (7 cm) long, patted dry; 1 large (about 7 oz) (200 g) red bell pepper, seeded and cut into thin strips; 2 medium (about 5 oz total) (140 g) medium carrots, peeled and coarsely grated; 2 cups, packed (60 g) baby spinach, washed and thoroughly dried; 1 tablespoon (15 ml) fresh lemon juice, squeezed from about ½ lemon; 1 tablespoon (15 ml) extra-virgin olive oil; ¼ teaspoon (1½ g) fine salt; black pepper, freshly ground, to taste; ½ cup (65 g) feta cheese, crumbled (optional)

From the MyKitchenBank Kitchen

A crisp, colorful no-cook wrap with creamy hummus, juicy cucumber, sweet bell pepper, shredded carrot and tender spinach, finished with a squeeze of lemon and a pinch of feta. Ready in 15 minutes and easy to pack for lunch.

Prep: 15 min
Cook: —
Total: 15 min
Makes: 4 wraps

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Ingredients

4 servings

4 tortillas (240 g) large flour tortillas (10-inch / 25 cm), at room temperature
1 cup (240 g) thick plain hummus, stirred smooth
1 medium (about 8 oz) (225 g) English cucumber, cut into thin matchsticks about 3 inches (7 cm) long, patted dry
1 large (about 7 oz) (200 g) red bell pepper, seeded and cut into thin strips
2 medium (about 5 oz total) (140 g) medium carrots, peeled and coarsely grated
2 cups, packed (60 g) baby spinach, washed and thoroughly dried
1 tablespoon (15 ml) fresh lemon juice, squeezed from about ½ lemon
1 tablespoon (15 ml) extra-virgin olive oil
¼ teaspoon (1.5 g) fine salt
black pepper, freshly ground, to taste
½ cup (65 g) feta cheese, crumbled (optional)

Equipment (6)

Large cutting board
Sharp chef's knife
Box grater or vegetable peeler
Dry skillet or microwave (for warming tortillas)
Small bowl
Parchment paper or foil (optional, for wrapping)

Steps

Before you start

Use large (10-inch / 25 cm) flour tortillas; smaller ones are hard to roll without tearing.
Pat the cucumber and spinach dry so the wraps don't turn soggy.
Warm the tortillas briefly (step 2) so they roll without cracking.
Use a thick, scoopable hummus; thin hummus will leak out of the wrap.

1
Prep the vegetables
- Cut the cucumber into 3-inch (7 cm) matchsticks and blot them on paper towels.
- Slice the bell pepper into thin strips, and peel and coarsely grate the carrots.
- Make sure the spinach is completely dry.
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Ready when: Vegetables are uniformly thin and dry to the touch.
Tip: Wet vegetables are the main cause of soggy wraps.
2
Warm the tortillas
- Heat a dry skillet over medium heat.
- Warm each tortilla for 10 to 15 seconds per side, or stack them under a damp paper towel and microwave for 20 seconds.
- Keep them covered with a clean towel.
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Ready when: Tortillas are soft and pliable and bend without cracking.
Tip: Don't brown them; crisp edges will crack when rolled.
3
Dress the vegetables
- In a small bowl, whisk the lemon juice, olive oil, salt and a few grinds of pepper.
- Add the cucumber, bell pepper and carrot and toss gently to coat.
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Ready when: Vegetables look lightly glossy, not wet.
Tip: Dress just before assembling so the vegetables stay crunchy. Drain any pooled liquid.
4
Spread the hummus
- Lay one tortilla flat.
- Spread ¼ cup (60 g) hummus in a band across the lower center, about 3 inches (7 cm) wide and leaving a 2-inch (5 cm) border at the left and right edges.
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Ready when: Hummus forms an even layer about ¼ inch (6 mm) thick.
Tip: Hummus acts as glue, so spread it right up to the filling zone.
5
Layer the filling
- Top the hummus with a handful (about ½ cup / 15 g) of spinach, then a quarter of the dressed vegetables, and 2 tablespoons feta if using.
- Keep the filling in a compact line.
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Ready when: Filling is a neat line no more than 1½ inches (4 cm) tall.
Tip: Overfilling is the top cause of tearing; use less if the tortilla seems small.
6
Fold and roll
- Fold the left and right edges inward over the filling.
- Fold the bottom edge up over the filling and tuck it tightly, then roll away from you into a snug cylinder, seam side down.
- Repeat with the remaining tortillas.
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Ready when: Wrap is tight, ends are sealed and the seam stays closed.
Tip: Tuck firmly on the first turn, as that sets how tight the wrap is.
7
Slice and serve
- Cut each wrap in half on a diagonal with a sharp serrated or chef's knife.
- Serve right away, or wrap tightly in parchment or foil for lunch boxes.
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Ready when: Cut faces show clean, colorful layers.

Good to know

Tips

Pat the cucumber dry and keep the filling compact to avoid soggy, torn wraps.
Roll wraps tightly and store seam side down so they stay closed.
Add a pinch of ground cumin or sumac to the dressing for extra Mediterranean flavor.
For a sturdier lunchbox wrap, wrap in parchment and cut through the paper.

Make ahead

Prep the cut vegetables up to 24 hours ahead and store them undressed in airtight containers in the fridge. Fully assembled wraps, wrapped tightly in parchment, hold up to 4 hours chilled with good texture.

Storage & reheating

Room temperature: up to 2 hours. Refrigerator: wrapped tightly, up to 24 hours (tortilla softens and vegetables lose some crunch). Freezing is not recommended because the vegetables turn watery. Serve cold or at room temperature; no reheating needed.

Substitutions

large flour tortillas (10-inch / 25 cm) → whole wheat tortillas or gluten-free wraps. Warm gluten-free wraps well and roll gently, as they crack more easily.
thick plain hummus → roasted red pepper hummus or white bean spread. Keep it thick so the wrap holds together.
feta cheese → 1 mashed avocado or omit. Omit the feta to make the wrap vegan.
baby spinach → baby arugula or shredded romaine. Arugula adds peppery bite; romaine adds crunch.