Rainbow Hummus Veggie Wrap

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Lunch · Mediterranean

Rainbow Hummus Veggie Wrap

Whole-wheat wraps spread with hummus and packed with crunchy vegetables and greens.

VeganVegetarianHigh-fiber
Veggie wrap cut in half showing shredded purple cabbage and fresh vegetables
Photo: Michu Đăng Quang on Unsplash
Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

Rainbow Hummus Veggie Wrap

  • Prep10 min
  • CookNo cook
  • Total10 min
  • Servings2
  • Calories283 per serving
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Ingredients

Servings:2

  • 2 large whole-wheat tortillas
  • ½ cup hummus
  • 1 cup romaine lettuce, shredded
  • 1 medium carrot, grated
  • ½ medium red bell pepper, sliced
  • ½ medium cucumber, sliced
  • 1 cup baby spinach

Instructions

  1. Lay the tortillas flat and spread each with half the hummus.
  2. Layer the spinach, lettuce, carrot, pepper and cucumber down the center.
  3. Fold in the sides, roll up tightly and cut in half.

Tips

  • Warm tortillas briefly so they roll without cracking.
  • Add grilled chicken or tofu for more protein.

Storage

Wrap tightly and refrigerate up to 1 day.

Nutrition per serving (estimate)

Calories283
Total fat9.9 g
Saturated fat3.0 g
Carbohydrates41.1 g
Fiber9.6 g
Total sugars5.5 g
Protein9.0 g
Sodium460 mg

Estimated per serving (2 servings) from USDA FoodData Central SR Legacy values for each ingredient. Brands, sizes and cooking methods vary, so treat these as estimates. Optional toppings not listed are excluded.

Learn more about the ingredients

USDA FoodData Central entries used
  • Cucumber, with peel, raw (FDC 168409)
  • Spinach, raw (FDC 168462)
  • Lettuce, cos or romaine, raw (FDC 169247)
  • Peppers, sweet, red, raw (FDC 170108)
  • Carrots, raw (FDC 170393)
  • Hummus, home prepared (FDC 172454)
  • Tortillas, ready-to-bake or -fry, whole wheat (FDC 174081)

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). fdc.nal.usda.gov. Values that are not reported for an entry are counted as zero.

Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

Recipes are for general healthy eating and are not medical advice. Nutrition values are estimates. If you have allergies, kidney disease, diabetes or another condition, or are pregnant, check with your clinician or a registered dietitian. See our medical disclaimer.