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Hummus and Veggie Wrap

This recipe outlines a quick and healthy Hummus and Veggie Wrap, perfect for a light lunch or snack. Featuring a whole wheat wrap generously spread with hummus, layered with fresh lettuce, tomato, julienned bell pepper and cucumber, sliced red onion, and sun-dried tomatoes, it offers a vibrant, flavorful, and fiber-rich meal that's easy to assemble.
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Servings: 1 people
Course: lunch/dinner
Cuisine: Mediterranean
Calories: 349.8
Ingredients Equipment Method Notes

Ingredients
  

Main
  • 1 whole wheat wrap
  • 1 leaf lettuce such as green leaf lettuce
  • 2 slices tomato
  • 1 ounce ~1/4 c bell pepper ; julienned
  • 1 ounce ~1/4 c cucumber ; julienned
  • 1 ounce ~1/8 c red onion ; sliced
  • 2 ounces 4 T hummus
  • 1/2 ounce ~1/8 c sun-dried tomatoes

Equipment

  • 1 Chef's Knife
  • 1 Cutting Board
  • 1 Spreading Knife or Spatula

Method
 

  1. Wash and prepare all fresh vegetables: julienne the bell pepper and cucumber, and thinly slice the tomato and red onion.
  2. Lay the whole wheat wrap flat on a clean surface or cutting board.
  3. Evenly spread the hummus over the entire surface of the wrap, leaving a small border around the edges.
  4. Place the lettuce leaf onto the hummus-covered wrap.
  5. Arrange the sliced tomatoes evenly over the lettuce.
  6. Distribute the julienned bell pepper and cucumber over the tomatoes.
  7. Scatter the sliced red onion and sun-dried tomatoes across the other vegetables.
  8. Starting from one edge, tightly roll the wrap, tucking in the sides as you go to create a compact cylinder.
  9. Once rolled, you may slice the wrap in half diagonally for easier handling and presentation.
  10. Serve immediately or wrap tightly in parchment paper or foil for later consumption.

Notes

To elevate this wrap, ensure all vegetables are fresh and crisp. Uniformly julienning the bell pepper and cucumber, and thinly slicing the onion and tomato, creates a balanced texture in every bite. Spread the hummus evenly across the wrap, acting as both a flavor base and a 'glue' to hold ingredients. Consider lightly toasting the wrap before assembling for added warmth and texture, or for a softer wrap, slightly warm it. For an extra layer of flavor, a squeeze of lemon juice or a pinch of dried oregano can be added to the hummus. To prevent sogginess if making ahead, layer denser vegetables closer to the hummus and keep lettuce on top, or add it just before serving.