Easy Veggie Wrap
Easy homemade veggie wrap recipe with fresh vegetables, chickpeas, and creamy hummus spread. Ready in 17 minutes—perfect vegetarian lunch.
Ingredients
- 4 whole wheat tortillas, 8-inch
- 1 cup fresh spinach, loosely packed
- 1 medium cucumber, sliced lengthwise into thin strips
- 1 large bell pepper, red or yellow, sliced into strips
- 1 medium avocado, sliced
- 1 cup shredded carrots
- 3/4 cup canned chickpeas, drained and rinsed
- 1/2 cup crumbled feta cheese or vegan alternative
- 1/4 cup fresh cilantro leaves
- 2 medium green onions, thinly sliced
- 1/2 cup hummus, plain
- 2 tablespoons lemon juice, freshly squeezed
- 1 tablespoon tahini
- 1 teaspoon Dijon mustard
- 1/2 teaspoon cumin
- 1/4 teaspoon sea salt
- 1/8 teaspoon black pepper
- 2 tablespoons extra virgin olive oil
- 1/4 cup diced red onion
Instructions
- 1
Warm the tortillas over a low flame or in a dry skillet for 20-30 seconds per side until pliable and soft.
- 2
Combine the hummus, tahini, lemon juice, and Dijon mustard in a small bowl, stirring until you reach a smooth, spreadable consistency.
- 3
Drizzle the chickpeas with olive oil and sprinkle with cumin, sea salt, and black pepper, tossing gently to coat evenly.
- 4
Lay out the first warm tortilla on a clean, flat surface and spread 2-3 tablespoons of the hummus mixture across the center, leaving a 1-inch border on all sides.
- 5
Layer the spinach leaves directly over the hummus spread, creating an even base.
- 6
Arrange the roasted chickpeas down the center of each wrap, followed by the bell pepper strips, cucumber strips, and shredded carrots in rows.
- 7
Add the avocado slices, red onion pieces, green onions, and crumbled feta cheese on top of the vegetables.
- 8
Sprinkle the fresh cilantro leaves across the filling, distributing evenly.
- 9
Fold the bottom edge of the tortilla up and over the filling, then fold in the left and right sides tightly to create a secure package.
- 10
Roll the wrap away from you, tucking gently but firmly until the seam is sealed on the underside.
- 11
Slice diagonally across the center if desired, and serve immediately or wrap in parchment paper for transport.
- 12
Repeat the assembly process with the remaining three tortillas.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| whole wheat tortillas | sprouted grain tortillas or large lettuce leaves | Sprouted grains have enhanced nutrient bioavailability and lower carbohydrate content; lettuce wraps reduce carbs further for blood sugar control |
| hummus and tahini spread | mashed avocado blended with lemon juice and garlic | Avocado provides anti-inflammatory monounsaturated fats and is easier on the digestive system than sesame-based tahini for some people |
| canned chickpeas | cooked lentils or white beans | Lentils have a lower glycemic index and higher fiber content, supporting better blood sugar regulation and improved gut health |
| feta cheese | hemp seeds or nutritional yeast | Both provide complete protein and are anti-inflammatory while being plant-based and reducing saturated fat intake |
| regular olive oil | avocado oil or walnut oil | Avocado oil has a higher smoke point and walnut oil contains omega-3 fatty acids that actively reduce inflammation markers |
| red onion | thinly sliced red radish or pickled ginger | Both add probiotic benefits if pickled naturally, support detoxification pathways, and aid digestive health |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 368 |
| Total Fat | 17g |
| Saturated Fat | 2g |
| Cholesterol | 0mg |
| Sodium | 480mg |
| Carbohydrates | 38g |
| Fiber | 12g |
| Sugar | 3g |
| Protein | 15g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
