Name: Hummus Veggie Wraps Recipe
Ingredients: 4 Large Flour Tortilla Wraps: The foundation of our wraps, large flour tortillas provide a soft and pliable base to hold all the delicious fillings. Opt for large tortillas (around 10-12 inches in diameter) to ensure you have enough space to comfortably wrap all the veggies and hummus without them bursting open. You can find various types of flour tortillas, including white, whole wheat, and even spinach or tomato flavored. Whole wheat tortillas are a great option for added fiber and a slightly nutty flavor. If you are looking for a gluten-free option, consider using large gluten-free wraps made from corn or other gluten-free flours, keeping in mind they might be slightly more delicate to handle.; 1 Cup Hummus: The star of the show! Hummus not only adds a creamy, rich flavor but also provides a good source of protein and fiber. You can use store-bought hummus for convenience, or if you’re feeling ambitious, homemade hummus is incredibly rewarding and allows you to control the ingredients and flavor profile. There are countless varieties of hummus available, from classic plain hummus to roasted red pepper, garlic, or even spicy jalapeno hummus. Feel free to experiment with different flavors to find your favorite combination with the fresh veggies. Using a flavored hummus can add an extra layer of complexity to your wraps without any extra effort.; ½ Large Cucumber: Cucumber adds a refreshing coolness and satisfying crunch to the wraps. English cucumbers, also known as seedless cucumbers, are a great choice as they have thinner skin and fewer seeds. Regular cucumbers work just as well, just be sure to peel them if the skin is thick or waxy. For this recipe, you’ll need about half of a large cucumber, which should yield enough slices for four wraps. Slicing the cucumber thinly is key to ensuring it distributes evenly within the wrap and is easy to bite into.; 2 Small Roma Tomatoes, Sliced: Roma tomatoes, also known as plum tomatoes, are ideal for slicing because they are firm and have less water content compared to other tomato varieties. This prevents the wraps from becoming soggy. Their slightly sweet and tangy flavor complements the hummus and other vegetables beautifully. Make sure to choose ripe but firm tomatoes for the best texture and flavor. If you don’t have Roma tomatoes, you can use other small to medium-sized tomatoes, just be mindful of excess juice. Slicing them thinly ensures they integrate seamlessly into the wrap.; 1 Avocado, Sliced into Thin Slices: Avocado brings a creamy, buttery texture and healthy fats to the wraps. Its mild flavor also acts as a wonderful bridge between the different vegetables and the hummus. Choose a ripe but firm avocado that is easy to slice. To prevent browning, you can lightly toss the avocado slices with a squeeze of lemon or lime juice, although this is usually not necessary if you are assembling the wraps immediately. Thin slices of avocado are ideal for layering within the wrap, adding a luxurious element to each bite.; 1 Yellow Bell Pepper, Sliced into Thin Slices: Yellow bell pepper contributes a slightly sweet and vibrant flavor, as well as a delightful crunch and beautiful color to the wraps. Bell peppers are also packed with Vitamin C and other beneficial nutrients. You can substitute with other colors of bell pepper, such as red, orange, or green, depending on your preference and what you have available. Each color offers slightly different flavor nuances and nutritional profiles. Thinly slicing the bell pepper ensures it is easy to roll up in the wrap and provides a pleasant texture.; 1 Small Carrot, Julienned: Julienned carrots add a touch of sweetness, a satisfying crunch, and a vibrant orange color to the wraps. Julienning, which means cutting into thin, matchstick-like strips, is the ideal way to prepare carrots for wraps as it makes them easier to eat and distributes them evenly. You can julienne carrots using a sharp knife, a mandoline, or a julienne peeler. Pre-shredded carrots can also be used for convenience, but julienned carrots offer a slightly better texture.; 1 Cup Mixed Salad Greens: Mixed salad greens provide a fresh, leafy element and a boost of vitamins and fiber. You can use any type of mixed greens you prefer, such as spring mix, baby spinach, romaine lettuce, or even arugula for a peppery kick. Washing and drying the greens thoroughly is important to prevent excess moisture in the wraps. Adding a generous cup of mixed greens adds bulk, freshness, and nutritional value to each wrap.; 4 Teaspoons Hot Sauce or Sriracha, Optional: For those who like a little heat, hot sauce or sriracha adds a flavorful kick to these wraps. Sriracha, with its garlicky and slightly sweet heat, is a popular choice. You can use any hot sauce you prefer, adjusting the amount to your spice tolerance. The hot sauce is optional, so feel free to omit it if you prefer a milder flavor profile or are serving these wraps to children or those sensitive to spice. Offering hot sauce on the side allows individuals to customize their wraps to their liking.

Ingredients

Scale

4 Large Flour Tortilla Wraps: The foundation of our wraps, large flour tortillas provide a soft and pliable base to hold all the delicious fillings. Opt for large tortillas (around 10–12 inches in diameter) to ensure you have enough space to comfortably wrap all the veggies and hummus without them bursting open. You can find various types of flour tortillas, including white, whole wheat, and even spinach or tomato flavored. Whole wheat tortillas are a great option for added fiber and a slightly nutty flavor. If you are looking for a gluten-free option, consider using large gluten-free wraps made from corn or other gluten-free flours, keeping in mind they might be slightly more delicate to handle.

1 Cup Hummus: The star of the show! Hummus not only adds a creamy, rich flavor but also provides a good source of protein and fiber. You can use store-bought hummus for convenience, or if you’re feeling ambitious, homemade hummus is incredibly rewarding and allows you to control the ingredients and flavor profile. There are countless varieties of hummus available, from classic plain hummus to roasted red pepper, garlic, or even spicy jalapeno hummus. Feel free to experiment with different flavors to find your favorite combination with the fresh veggies. Using a flavored hummus can add an extra layer of complexity to your wraps without any extra effort.

½ Large Cucumber: Cucumber adds a refreshing coolness and satisfying crunch to the wraps. English cucumbers, also known as seedless cucumbers, are a great choice as they have thinner skin and fewer seeds. Regular cucumbers work just as well, just be sure to peel them if the skin is thick or waxy. For this recipe, you’ll need about half of a large cucumber, which should yield enough slices for four wraps. Slicing the cucumber thinly is key to ensuring it distributes evenly within the wrap and is easy to bite into.

2 Small Roma Tomatoes, Sliced: Roma tomatoes, also known as plum tomatoes, are ideal for slicing because they are firm and have less water content compared to other tomato varieties. This prevents the wraps from becoming soggy. Their slightly sweet and tangy flavor complements the hummus and other vegetables beautifully. Make sure to choose ripe but firm tomatoes for the best texture and flavor. If you don’t have Roma tomatoes, you can use other small to medium-sized tomatoes, just be mindful of excess juice. Slicing them thinly ensures they integrate seamlessly into the wrap.

1 Avocado, Sliced into Thin Slices: Avocado brings a creamy, buttery texture and healthy fats to the wraps. Its mild flavor also acts as a wonderful bridge between the different vegetables and the hummus. Choose a ripe but firm avocado that is easy to slice. To prevent browning, you can lightly toss the avocado slices with a squeeze of lemon or lime juice, although this is usually not necessary if you are assembling the wraps immediately. Thin slices of avocado are ideal for layering within the wrap, adding a luxurious element to each bite.

1 Yellow Bell Pepper, Sliced into Thin Slices: Yellow bell pepper contributes a slightly sweet and vibrant flavor, as well as a delightful crunch and beautiful color to the wraps. Bell peppers are also packed with Vitamin C and other beneficial nutrients. You can substitute with other colors of bell pepper, such as red, orange, or green, depending on your preference and what you have available. Each color offers slightly different flavor nuances and nutritional profiles. Thinly slicing the bell pepper ensures it is easy to roll up in the wrap and provides a pleasant texture.

1 Small Carrot, Julienned: Julienned carrots add a touch of sweetness, a satisfying crunch, and a vibrant orange color to the wraps. Julienning, which means cutting into thin, matchstick-like strips, is the ideal way to prepare carrots for wraps as it makes them easier to eat and distributes them evenly. You can julienne carrots using a sharp knife, a mandoline, or a julienne peeler. Pre-shredded carrots can also be used for convenience, but julienned carrots offer a slightly better texture.

1 Cup Mixed Salad Greens: Mixed salad greens provide a fresh, leafy element and a boost of vitamins and fiber. You can use any type of mixed greens you prefer, such as spring mix, baby spinach, romaine lettuce, or even arugula for a peppery kick. Washing and drying the greens thoroughly is important to prevent excess moisture in the wraps. Adding a generous cup of mixed greens adds bulk, freshness, and nutritional value to each wrap.

4 Teaspoons Hot Sauce or Sriracha, Optional: For those who like a little heat, hot sauce or sriracha adds a flavorful kick to these wraps. Sriracha, with its garlicky and slightly sweet heat, is a popular choice. You can use any hot sauce you prefer, adjusting the amount to your spice tolerance. The hot sauce is optional, so feel free to omit it if you prefer a milder flavor profile or are serving these wraps to children or those sensitive to spice. Offering hot sauce on the side allows individuals to customize their wraps to their liking.

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Instructions

Warm the Tortillas (Optional but Recommended): Gently warming the tortilla wraps makes them more pliable and easier to roll without tearing. You can warm them in a few different ways:
- Microwave: The quickest method. Stack the tortillas and microwave them for about 10-15 seconds. Be careful not to overheat them, as they can become tough.
- Skillet or Dry Pan: Heat a skillet or dry pan over medium heat. Warm each tortilla individually for about 5-10 seconds per side, until just softened. This method adds a slight toasty flavor.
- Oven: Preheat your oven to a low temperature (around 200°F or 95°C). Wrap the tortillas in foil and warm them in the oven for about 5-10 minutes. This is a good option if you are warming a large batch of tortillas.
  Warming the tortillas is not strictly necessary, but it significantly improves the texture and makes the wrapping process much smoother.

Spread Hummus: Lay each warmed tortilla wrap flat on a clean surface. Using a spoon or spatula, spread about 4 tablespoons of hummus evenly over each tortilla, leaving a small border around the edges. The hummus acts as a flavorful base and a “glue” to hold the vegetables in place. Make sure to spread the hummus consistently to ensure every bite is flavorful. Don’t be shy with the hummus – it’s a key component of the wrap!

Layer the Vegetables: Now it’s time to layer on the fresh vegetables. Arrange the sliced cucumber, tomato, avocado, bell pepper, and julienned carrot evenly over the hummus on each tortilla. Think of creating layers of flavor and texture. You can arrange the vegetables in any order you like, but consider placing the slightly wetter vegetables like tomatoes and cucumbers closer to the hummus to prevent the tortilla from becoming soggy. Distribute the vegetables evenly across the tortilla, leaving some space at the edges for folding.

Add Salad Greens: Top the layered vegetables with a generous handful of mixed salad leaves on each wrap. The salad greens add freshness, volume, and a final layer of texture to the wraps. Make sure the salad greens are dry to prevent excess moisture. Gently press down on the greens to help them settle into the wrap.

Drizzle with Hot Sauce (Optional): If you are using hot sauce or sriracha, drizzle about 1 teaspoon over the salad greens on each wrap. Distribute the hot sauce evenly to ensure a consistent level of spice in each bite. Remember, you can always add more hot sauce later if desired.

Fold and Roll the Wraps: This is the crucial step to create a neat and secure wrap.
- Fold in the Sides: Bring the left and right sides of the tortilla inward, over the fillings. Tuck these folded sides in snugly to prevent the fillings from spilling out.
- Fold the Bottom Up: Fold the bottom edge of the tortilla up and over the fillings and the folded-in sides. Tuck this bottom flap tightly to create a secure base for rolling.
- Roll Away from You: Starting from the bottom folded edge, begin rolling the wrap away from you, like you are rolling a burrito. Keep the wrap tight as you roll, tucking in the sides as you go to maintain a compact shape.
- Seal the Seam: Finish rolling until the seam where the tortilla edges meet is facing down. Press down gently on the seam to help it seal and stay closed. This helps prevent the wrap from unraveling.

Slice and Serve: Once you have rolled all the wraps, use a sharp knife to slice each wrap in half diagonally or straight across. Slicing makes the wraps easier to handle and eat, and it also visually appealing. Serve immediately and enjoy! You can serve with extra hot sauce, hummus, or a side salad if desired.

Nutrition

Serving Size: one normal portion
Calories: 400-450
Fat: 15-20 grams
Fiber: 8-12 grams
Protein: 10-15 grams