Vegetarian Tortilla Wrap with Hummus and Crunchy Veggies
A colorful and crisp vegetarian wrap filled with creamy hummus, fresh cucumbers, carrots, and spinach for a quick lunch. This mediterranean-inspired sandwiches & wraps (vegetarian) ready in about 10 minutes blends large flour tortillas, hummus, medium, peeled and julienned carrot into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 2, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 large flour tortillas
- 1/2 cup hummus
- 1/2 medium, sliced into thin strips cucumber
- 1 medium, peeled and julienned carrot
- 1 cup baby spinach leaves
- 1/2 medium, thinly sliced red bell pepper
- 1/4 cup feta cheese crumbles
- to taste black pepper
Instructions
- Step 1: Lay 2 large flour tortillas flat on a clean surface. Spread 1/4 cup hummus evenly over the center of each tortilla, leaving a 1-inch border around the edges.
- Step 2: Distribute 1/2 medium sliced cucumber, 1 medium julienned carrot, 1/2 cup baby spinach leaves, and 1/4 medium thinly sliced red bell pepper evenly over the hummus on each tortilla.
- Step 3: Sprinkle 1/8 cup feta cheese crumbles and a pinch of black pepper over the veggies on each wrap.
- Step 4: Carefully roll each tortilla tightly from one edge to the other, tucking in the sides as you roll to keep the filling secure.
- Step 5: Slice each wrap diagonally in half and serve immediately or wrap in foil for lunch on the go.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Vegetarian Tortilla Wrap with Hummus and Crunchy Veggies take to make?
Total time is about 10 minutes (10 min prep + 0 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Vegetarian Tortilla Wrap with Hummus and Crunchy Veggies?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Vegetarian Tortilla Wrap with Hummus and Crunchy Veggies?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Vegetarian Tortilla Wrap with Hummus and Crunchy Veggies for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Vegetarian Tortilla Wrap with Hummus and Crunchy Veggies vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
