These fresh veggie wraps feature hummus and avocado for creamy texture, flavor, satiating protein and healthy fats! You’ll LOVE the energy boost you’ll get from this dose of raw veggies—the key is to add those creamy ingredients to balance out their crunch and cut all the veggies pretty small for a smooth texture and wrap that won’t fall apart. And the greens? Don’t skip seasoning them with a simple dressing of extra virgin olive oil, balsamic vinegar, salt and pepper. You’ll never have a veggie wrap any other way!
Do you ever feel the need for vegetables? After a few too many days of eating out, or going on vacation, or just being busy in general, I often find that my body is asking – nay, DEMANDING – to eat vegetables. These wraps are my favorite way to give my body what it needs during these times – or any other time I want to increase my intake of healthy vegetables!
And if you find yourself reaching for an afternoon coffee to re-energize, may I suggest one of these lunch wraps as an alternative? Having a snack or meal of raw vegetables can be very satisfying and give you a huge boost of legit energy when you need it!
These veggie wraps are simple, quick and easy. You can use just about any veggies you want or have on hand, and you can prep them ahead of time for easy assembly throughout the week.
The key to a delicious veggie wrap you’ll actually want to eat? A creamy texture, with added protein and healthy fats, and the addition of salt and pepper. That’s why these veggie wraps contain hummus and avocado, plus a drizzle of olive oil and balsamic vinegar. These bring the whole sandwich together in a hearty, tasty, and satisfying way.
Ingredients and substitutions
- Integral wrap – I like to get the biggest ones I can find! Any kind will work here, as well as whole-grain: spinach, plain, a large burrito tortilla, a lavash wrap… anything you can wrap the veggies in.
- Greens – Use what you have! I used arugula. Baby spinach, mixed greens, cabbage (see below)etc. they will all work. You could also use a bag of pre-chopped lettuce, broccoli salad, or even shaved Brussels sprouts.
- Hummus – Store-bought or homemade hummus all work well. Any flavor, like sriracha carrot hummus or roasted sweet potato hummus, or a protein-rich hummus alternative like white bean dip or pea puree, will work well.
- Avocado – leave it out if you really don’t like avocado, but it adds much-needed creaminess to the wrap. I recommend compensating with more hummus.
- Your favorite vegetables – carrots, sprouts, cucumbers, peppers, tomatoes…just make sure you can cut them very small!
- Red onions – I prefer to use pickled red onions for this, but they’re great raw too. Green onions are a nice alternative for a milder flavor.
- Extra virgin olive oil, balsamic vinegar, salt and pepper
How to assemble a veggie wrap
First, season the vegetables with a drizzle of olive oil, balsamic vinegar, salt and pepper. Cut all the vegetables you use into small pieces (this will ensure that the wrapper will sit better and be more homogeneous). Then, working in the center of the foil, spread the hummus. Add the sliced avocado and some salt and pepper. Then layer the greens, red onions and greens. Wrap it up like a burrito, cut it in half and you’re done!
How to prepare in advance
Weekend preparation: Chop carrots, cut cucumbers, or slice any other vegetables you want to use, and store them in the refrigerator in zip-lock bags or containers until ready to use.
Which vegetables are best to use
Delicate, mild-flavored baby vegetables are best to use. But you can also use kale or ripe spinach. I recommend it massage the cabbage and cutting it into very small pieces, so that it has the best consistency for this wrap. See this Massaged Kale Salad recipe for more tips on making kale deliciously.
Tips to keep your veggie rolls from falling apart
- Cook the tortilla in the microwave warming it up a little will make it more malleable. This will prevent it from becoming brittle and breaking when you wrap it.
- Try not to fill the film TOO much. It’s difficult, I know.
- Blend the ingredients using tongs or a fork, just before wrapping it. The more compact everything is, the less likely the ingredients will fall out during wrapping.
- Wrap the sandwich in baking paper or aluminum foil, especially if you’re bringing it for lunch later in the day. You can also place it in a container and secure it with toothpicks for a more eco-friendly approach.
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Vegetable wrap with hummus and avocado
This fresh veggie wrap features hummus and avocado for a creamy texture, plus protein and healthy fats that will keep you feeling full and energetic! It’s PACKED with all the fresh veggies you want and is great to make ahead for weekday lunches.
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Portions: 1 wrap the sandwich
Calories: 479kcal
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Ingredients
- 1 large wholemeal tortilla (or other type/flavor of tortilla)
- 1/2 ripe avocado sliced thinly
- 2 spoons hummus I used the regular one, but any flavor is fine
- ½ table spoon extra virgin olive oil
- 1 teaspoon balsamic vinegar
- 1 cup green baby spinach, spring mix, baby rocket, etc.
- salt and pepper taste
- 1 cup any combination of your favorite vegetables sliced, shredded, or thinly sliced (such as carrots, sprouts, cucumbers, peppers, red onion, or any)
- 2 spoons thinly sliced red onion preferably in brine, see notes
Instructions
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In a medium bowl, toss the vegetables (1 cup) with olive oil (1 tablespoon)balsamic vinegar (1 teaspoon)and a little salt and pepper. Set aside.
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Spread the hummus (2 tablespoons) in the center of the casing. Add the sliced avocado on top and sprinkle with salt and pepper. Layer the rest of the vegetables (about 1 cup) what’s more.
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Add the seasoned vegetables on top and wrap the sandwich like a burrito. See notes for tips on wrapping so it doesn’t fall apart. Serve.
Notes
- The quantity of ingredients What you use per wrap may vary based on the size of the wrap used. Feel free to use more or less anything listed – the ingredient quantities here are more of a guideline than anything else.
- Store-bought or homemade hummus both work well here. I love making classic homemade hummus, but flavors like sriracha carrot hummus or even a chickpea alternative like pea hummus work well!
- Weekend preparation: Shred or peel carrots, cut cucumbers, or slice any other vegetables you want to use, and store them in the refrigerator in containers or zip-top bags until ready to use. Don’t toss the vegetables with the dressing until just before assembling, or they will be soggy.
- Marinated red onions add wonderful colors and flavors here. Here’s a recipe for pickled red onions – they’re super easy to make!
- Cut small vegetables to prevent the wrapper from falling apart and to have a more homogeneous bite.
- To prevent the case from breaking: don’t overfill it, mash the ingredients with tongs or the back of a spoon or something to compact everything and wrap it in parchment or cling film if you’re taking it for lunch later in the day. You can also use toothpicks to secure it and place it in a container for a more eco-friendly option.
Nutrition
Calories: 479kcal | Carbohydrates: 51G | Protein: 12G | Fat: 28G | Saturated fat: 5G | Polyunsaturated fats: 4G | Monounsaturated fats: 16G | Sodium: 455mg | Potassium: 848mg | Fiber: 15G | Sugar: 4G | Vitamin A: 5231UI | Vitamin C: 30mg | Soccer: 138mg | Iron: 4mg
Nutrition information disclaimer
The nutritional information provided is my best estimate and reflects one serving of the recipe (total servings indicated at the top of the recipe card). It does not include any added sodium from the flavoring seasoning, any optional ingredients, and does not take brands into account. I use an automatic API to calculate this information. Feel free to calculate it yourself using one of these tools:
This post originally appeared on Bowl of Delicious on January 8, 2014. It has been republished with new photos, improved recipe instructions, and more relevant information.
