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Loaded Hummus Veggie Wrap With Fresh Summer Crunch for College Students

Loaded Hummus Veggie Wrap With Fresh Summer Crunch

This Loaded Hummus Veggie Wrap is a fresh, colorful, and healthy no-cook summer recipe packed with crisp vegetables, creamy hummus, and soft tortillas. Perfect for college students, busy weekdays, meal prep, or quick lunches, this easy wrap delivers refreshing crunch and satisfying flavor without turning on the stove.
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Prep Time 20 minutes
Chill Time 10 minutes
Total Time 30 minutes
Servings: 4 Wraps
Course: Dinner, Healthy Meal, Snack
Cuisine: American, Mediterranean
Calories: 350
Ingredients Equipment Method Notes

Ingredients
  

For the Wraps
  • 4 large spinach tortillas or whole wheat tortillas
  • 1 cup hummus classic, roasted garlic, or roasted red pepper
  • 1 cup shredded lettuce
  • 1 cup thinly sliced purple cabbage
  • 1 medium cucumber sliced into thin strips
  • 1 large carrot shredded
  • 1 avocado sliced
  • 1 cup cherry tomatoes halved
  • 1 red bell pepper thinly sliced
  • 1 handful fresh spinach leaves
  • 1/4 cup fresh parsley or cilantro
  • Salt to taste
  • Black pepper to taste
  • 1 tablespoon fresh lemon juice optional
Optional Add-Ins
  • Crumbled feta cheese
  • Sliced olives
  • Jalapeños
  • Chickpeas
  • Red onion slices
  • Sunflower sprouts
  • Crushed tortilla chips

Equipment

  • Cutting board
  • Vegetable peeler or grater
  • Mixing bowls
  • Spoon or spatula
  • Measuring cups
  • Airtight containers (optional for meal prep)

Method
 

Step 1: Prepare the Vegetables
  1. Wash and dry all vegetables thoroughly. Slice the cucumber, cabbage, tomatoes, avocado, and bell pepper. Shred the carrot and roughly chop fresh herbs.
Step 2: Prepare the Tortillas
  1. Lay each tortilla flat on a clean cutting board or plate. If desired, slightly warm tortillas for a few seconds to make them easier to roll.
Step 3: Spread the Hummus
  1. Spread a generous layer of hummus evenly over each tortilla, leaving a small border around the edges.
Step 4: Add the Vegetables
  1. Layer lettuce, spinach, cabbage, carrots, cucumber, tomatoes, bell pepper, and avocado evenly across the center of each tortilla.
Step 5: Season the Wrap
  1. Sprinkle with salt, black pepper, fresh herbs, and lemon juice if using.
Step 6: Roll the Wrap
  1. Fold the sides inward, then tightly roll the tortilla from bottom to top while keeping ingredients tucked inside.
Step 7: Slice and Serve
  1. Slice diagonally with a sharp knife and serve immediately for the freshest texture and flavor.

Notes

Pat vegetables dry before assembling to prevent soggy wraps.
Use larger tortillas for easier rolling and fuller wraps.
Add protein like chickpeas, grilled chicken, tofu, or turkey for a more filling meal.
Wrap tightly in parchment paper for easy grab-and-go lunches.
Best enjoyed fresh, but can be refrigerated for up to 24 hours.
Customize vegetables based on seasonality or personal preference.
For extra crunch, add sunflower seeds or crushed pita chips before rolling.