Veggie Spinach Wraps with Hummus

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Introduction

Veggie Spinach Wraps with Hummus are the ultimate combination of convenience, nutrition, and deliciousness. These wraps start with a soft spinach tortilla, generously spread with creamy hummus as the flavorful base. They’re then loaded with crisp, fresh vegetables like cucumbers, bell peppers, carrots, and leafy greens for a refreshing crunch.


Optional add-ons such as avocado, feta cheese, or roasted chickpeas can take these wraps to the next level, adding extra flavor and texture. Whether you’re looking for a plant-based meal, a quick lunch, or a light dinner, these wraps are a healthy, fiber- and vitamin-packed choice.


Portable, customizable, and energizing, Veggie Spinach Wraps with Hummus are perfect for busy days, meal prep, or even as a nutritious snack. With their vibrant colors and balanced ingredients, they’re a simple yet satisfying way to fuel your body!

Perfect for:

  • Vegetarian meal prep
  • Quick, healthy lunches
  • On-the-go meals or picnics
  • A light, low-calorie option

Why You’ll Love This Recipe

Here’s why Veggie Spinach Wraps with Hummus will be your new go-to:

  • Quick and Easy: These wraps come together in under 10 minutes, making them perfect for busy days.
  • Healthy and Nutritious: Packed with fresh vegetables, fiber-rich whole-grain wraps, and protein-packed hummus.
  • Customizable: Easily swap or add your favorite veggies, spreads, or proteins to suit your taste.
  • Portable and Convenient: Great for on-the-go lunches, picnics, or road trips.
  • Vegan and Vegetarian-Friendly: A wholesome plant-based option for everyone to enjoy.
  • Bursting with Flavor: Creamy hummus pairs perfectly with crunchy veggies and soft spinach wraps.
  • Kid-Friendly: A fun, colorful way to sneak in veggies for picky eaters.
  • Low-Cost Meal: Uses affordable, everyday ingredients found in most kitchens.
  • Perfect for Meal Prep: Make ahead and store in the fridge for a quick grab-and-go meal.
  • Great for All Seasons: Light and refreshing for summer, but hearty enough for cooler months when paired with warm soup.

Preparation Time

  • Total Time: 10 minutes
  • Preparation Time: 10 minutes
  • Cooking Time: None
  • Servings: 4 wraps
  • Calories per serving: Approximately 250-300 calories
  • Key Nutrients: Fiber, protein, vitamins A & C, healthy fats

Ingredients

For the Wraps:

  • 4 spinach tortillas (or whole wheat tortillas for an alternative)
  • 1 cup hummus (classic, roasted red pepper, or garlic-flavored)
  • 1 cup fresh spinach leaves
  • 1/2 cucumber, thinly sliced
  • 1/2 red bell pepper, thinly sliced
  • 1/2 yellow bell pepper, thinly sliced
  • 1/2 avocado, thinly sliced
  • 1/4 cup shredded carrots
  • 1/4 cup red onion, thinly sliced

Optional Add-Ons:

  • 2 tbsp feta cheese, crumbled (optional)
  • 2 tbsp sunflower seeds or pumpkin seeds for crunch
  • A drizzle of balsamic glaze or olive oil
  • 1 tsp red chili flakes for a spicy kick

Ingredient Highlights

  • Hummus: Creamy, plant-based protein that adds flavor and texture to the wraps.
  • Fresh Veggies: A mix of spinach, cucumber, bell peppers, and carrots adds crunch, hydration, and nutrients.
  • Spinach Tortillas: A soft and vibrant wrap that complements the veggie flavors and adds visual appeal.
  • Avocado: Provides healthy fats for a creamy texture.

Step-by-Step Instructions

Prepare the Ingredients:

  1. Slice the Vegetables:
    Thinly slice the cucumber, bell peppers, avocado, red onion, and shred the carrots. Wash and dry the spinach leaves.

Assemble the Wraps:

  1. Spread the Hummus:
    Lay a spinach tortilla flat and spread 2-3 tablespoons of hummus evenly over the surface, leaving about an inch around the edges.
  2. Layer the Veggies:
    Arrange a handful of spinach leaves on top of the hummus. Add a layer of cucumber, bell peppers, shredded carrots, red onion, and avocado slices.
  3. Optional Add-Ons:
    Sprinkle feta cheese, seeds, or a drizzle of balsamic glaze over the veggies for extra flavor and texture.

Wrap It Up:

  1. Fold and Roll:
    Fold in the sides of the tortilla, then roll it tightly from the bottom to the top to create a secure wrap.
  2. Cut and Serve:
    Slice the wrap in half diagonally for easy handling, or leave it whole for a grab-and-go meal.

How to Serve

These Veggie Spinach Wraps with Hummus are perfect on their own, but you can also pair them with:

  • A Side Salad: Serve alongside a mixed greens salad for an extra serving of veggies.
  • Soup: Pair with a bowl of tomato or lentil soup for a comforting combo.
  • Chips or Crackers: Add some whole-grain crackers or veggie chips for a crunchy side.
  • Fruit: A side of fresh fruit like grapes, apple slices, or berries complements the flavors.

Additional Tips

  • Choose Fresh Veggies: Use crisp, fresh vegetables like bell peppers, cucumbers, shredded carrots, or avocado slices for a vibrant crunch and color.
  • Use Flavored Hummus: Add variety by trying different hummus flavors, such as roasted red pepper, garlic, or lemon dill, to complement the veggies.
  • Warm the Wrap: Lightly heat the spinach wrap on a skillet or in the microwave before assembling for extra pliability and a softer texture.
  • Add Protein: Include plant-based proteins like chickpeas, edamame, or tofu, or opt for grilled chicken or turkey for a non-vegetarian twist.
  • Spread Evenly: Apply a generous layer of hummus across the entire wrap to act as a “glue” that holds the ingredients in place.
  • Experiment with Greens: Mix spinach with other leafy greens like kale, arugula, or microgreens for added flavor and nutrients.
  • Add a Crunchy Element: Sprinkle roasted seeds (like sunflower or pumpkin), nuts, or crumbled pita chips for extra texture.
  • Drizzle with Dressing: Enhance the flavors with a light drizzle of balsamic glaze, tahini, or a squeeze of fresh lemon juice.
  • Roll Tight: Roll the wrap tightly to avoid spillage, and secure it with toothpicks before cutting into halves or bite-sized pieces.
  • Make it Meal-Prep Friendly: Wrap it in parchment paper or foil for easy packing. Store wraps in the fridge and add wet ingredients (like tomatoes) just before eating to prevent sogginess.

Recipe Variations

  • Mediterranean Veggie Spinach Wrap: Start by spreading a generous layer of hummus on the spinach wrap. Add cucumbers, tomatoes, red onion, Kalamata olives, and sprinkle some feta cheese. For extra flavor, finish with a dash of oregano for a Mediterranean twist.
  • Avocado and Roasted Veggie Spinach Wrap: Spread hummus on the spinach wrap, then layer it with sliced avocado, roasted bell peppers, zucchini, and eggplant. The roasted veggies add a smoky richness, while the avocado brings creaminess to the wrap.
  • Spicy Southwest Veggie Spinach Wrap: Begin by spreading hummus on the wrap, followed by a combination of black beans, corn, diced tomatoes, jalapeños, and fresh cilantro. For an extra kick, squeeze a bit of lime juice over the fillings, and you’ll have a wrap with bold, spicy flavors.
  • Grilled Chicken Veggie Spinach Wrap: Spread hummus on the spinach wrap, and then add grilled chicken slices, shredded carrots, and cucumber. Drizzle a bit of tahini over the top to add creaminess and a touch of flavor, making it a balanced and satisfying wrap.
  • Apple, Walnut, and Spinach Wrap: For a sweet and crunchy variation, spread hummus on the wrap and layer it with thinly sliced apples, toasted walnuts, and a light drizzle of honey. The sweetness of the apple and honey complements the earthiness of the walnuts and spinach.
  • Thai Peanut Veggie Spinach Wrap: Spread hummus on the spinach wrap, then add shredded carrots, cucumber, red bell pepper, and fresh cilantro. Drizzle with a creamy peanut sauce to bring in a Thai-inspired flavor, creating a refreshing and flavorful wrap.
  • Pesto Veggie Spinach Wrap: Spread both hummus and pesto on the spinach wrap, then layer in sun-dried tomatoes, fresh mozzarella, and arugula. The combination of the herbal pesto and creamy mozzarella gives the wrap a delightful depth of flavor.
  • Caprese Veggie Spinach Wrap: For a fresh twist, spread hummus on the wrap, followed by fresh mozzarella, sliced tomatoes, and basil leaves. Drizzle with balsamic glaze to create a Caprese-inspired wrap with the classic combination of flavors.
  • Buffalo Cauliflower Veggie Spinach Wrap: For a spicy, hearty option, spread hummus on the wrap, then add roasted buffalo cauliflower, chopped celery, and a drizzle of ranch dressing. The buffalo cauliflower provides heat, while the ranch adds creaminess to balance the spice.
  • Sunflower Seed and Beetroot Veggie Spinach Wrap: Spread hummus on the spinach wrap and layer in shredded beetroot and sunflower seeds for a crunchy, earthy combination. Add some fresh arugula for a peppery note, creating a nutritious and vibrant wrap.

Freezing and Storage

  • Storage: Wraps can be stored in an airtight container in the refrigerator for up to 2 days.
  • Freezing: Not recommended, as fresh veggies can lose their texture when thawed.
  • Reheating: These wraps are best enjoyed cold or at room temperature, so no reheating is necessary.

Special Equipment

  • Mandoline Slicer: For evenly slicing the veggies.
  • Sharp Knife: To slice and cut the wraps cleanly.
  • Airtight Containers: For storing assembled wraps or prepped ingredients.

FAQ Section

  1. Can I make these wraps ahead of time?
    Yes, they’re great for meal prep! Just keep them tightly wrapped in parchment paper or foil to prevent them from drying out.
  2. What other spreads can I use besides hummus?
    Try tzatziki, guacamole, or a yogurt-based spread for a different flavor.
  3. Can I make these gluten-free?
    Absolutely—just use gluten-free tortillas or lettuce leaves as the wrap.
  4. How can I make these wraps more filling?
    Add a source of protein, such as grilled chicken, hard-boiled eggs, or chickpeas.

Conclusion

These Veggie Spinach Wraps with Hummus are a quick, healthy, and versatile meal perfect for any time of day. Made with vibrant spinach wraps, a creamy layer of hummus, and a colorful mix of fresh veggies, these wraps are a nutritious choice that’s as satisfying as it is delicious. Each bite offers a balance of flavors and textures, making it a go-to option for busy days.

One of the best parts about these wraps is how customizable they are. Add your favorite veggies, sprinkle in some cheese, or include a protein like grilled chicken or tofu for an extra boost. They’re perfect for meal prepping, lunchboxes, or even a light dinner when you’re looking for something fresh and wholesome.

Whether you’re packing lunch for work, feeding your family, or looking for a nutritious snack, Veggie Spinach Wraps with Hummus are an easy and tasty way to enjoy plant-based ingredients in a convenient format. Give this recipe a try and make it your own—I can’t wait to hear what delicious combinations you come up with!

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