Rainbow Veggie & Hummus Wraps

Rainbow Veggie & Hummus Wraps

These colorful, wholesome, and delectable Rainbow Veggie & Hummus Wraps are ideal for a fast lunch or snack. In addition to being vibrant, they are also high in fiber, vitamins, and plant-based protein, and they are loaded with crisp, fresh veggies and creamy hummus. These wraps are a fantastic choice for meal prep or meals on the go since they are vegan, gluten-free, and readily adaptable.

Prep Time: 10 minutes

Total Time: 10 minutes

Servings: 4 wraps

Ingredients:

4 large gluten-free tortillas or wraps

1/2 cup hummus (any flavor of choice)

1 cup mixed greens or spinach

1/2 cup shredded carrots

1/2 cup diced cucumber

1/2 cup diced red bell pepper

1/4 cup diced red onion

Optional: 1/4 cup crumbled feta cheese or sliced avocado

Instructions:

1. Spread Hummus – Lay each tortilla flat and evenly spread about 2 tablespoons of hummus over the surface.
2. Layer the Greens – Add a handful of mixed greens or spinach on top of the hummus.
3. Add the Veggies – Evenly distribute the carrots, cucumber, red bell pepper, and red onion across each tortilla.
4. Optional Add-ins – If using feta cheese or avocado, add them now.
5. Roll Tightly – Starting from one end, tightly roll the wrap while keeping the fillings in place.
6. Slice & Serve – Cut each wrap in half or into smaller pinwheel slices for serving.

Tips for the Best Wraps:

✅ Use fresh, crisp veggies – The crunchier, the better! Fresh vegetables add great texture and flavor.
✅ Warm the tortillas slightly – Heating the wraps for a few seconds makes them more flexible and prevents tearing.
✅ Roll tightly – To keep the fillings in place, fold in the sides slightly before rolling.
✅ Prep ahead – Chop your veggies in advance and store them in an airtight container for quick assembly.
✅ Prevent sogginess – If making ahead, add a layer of greens before the hummus to keep the wrap from getting too soft.

Variations to Try:

Protein Boost: Add grilled chicken, tofu, or chickpeas for extra protein.
Spicy Kick: Spread some sriracha, harissa, or red pepper flakes on the hummus for heat.
Cheesy Option: Sprinkle crumbled feta, goat cheese, or shredded cheese for extra flavor.
Sweet & Savory: Add thin apple slices or dried cranberries for a hint of sweetness.
Different Wraps: Try whole wheat, spinach, sun-dried tomato, or low-carb wraps.
Creamy Upgrade: Swap hummus with avocado mash, tzatziki, or a yogurt-based dressing.

Q&A for Rainbow Veggie & Hummus Wraps

Can I make these wraps ahead of time?
Yes! To keep them fresh, wrap them tightly in plastic wrap or store them in an airtight container in the fridge for up to 24 hours. If making ahead, layer the greens first to prevent the wrap from getting soggy.

Can I use a different spread instead of hummus?
Absolutely! You can swap hummus for avocado mash, tzatziki, Greek yogurt dressing, or pesto for a different flavor.

What’s the best way to store leftovers?
Store assembled wraps in the fridge for up to 1 day. If storing for longer, keep the veggies and hummus separate and assemble fresh when needed.

Are these wraps gluten-free?
Yes, if you use gluten-free tortillas. Otherwise, you can use whole wheat, spinach, or other preferred wraps.

Can I add protein to these wraps?
Definitely! Add grilled chicken, tofu, tempeh, chickpeas, or turkey slices for an extra protein boost.

Nutrition Information (Per Wrap – Approximate)

• Calories: ~250-300 kcal
• Protein: ~7g
• Carbs: ~40g
• Fiber: ~8g
• Fat: ~8g

(The exact values depend on the type of tortilla and hummus used.)

Enjoy these colorful and nutritious wraps as a quick lunch or snack! Let me know if you’d like any modifications.