These fresh Veggie Wraps have hummus and avocado for a creamy texture, flavor, and satiating protein and healthy fats! You’ll LOVE the energy boost you get from this dose of raw veggies – the key is adding those creamy ingredients to balance their crunchiness, and cutting all the veggies pretty small for a homogenous texture and a wrap that doesn’t fall apart. And the greens? Don’t skip tossing them with a simple dressing of extra-virgin olive oil, balsamic vinegar, and salt and pepper. You’ll never have a veggie wrap any other way!
Do you ever just feel like you need some vegetables? After a few too many days of eating out, or going on vacation, or just being busy in general, I often find body asking me – nay, DEMANDING – that I eat vegetables. These wraps are my favorite way to get my body what it needs at these times – or any other time I want to up my intake of healthy veggies!
And if you find yourself reaching for an afternoon coffee as an energy boost, may I suggest one of these wraps for lunch as an alternative? Having a raw veggie-based snack or meal can be very satisfying and give you a legitimate huge boost of energy when you need it!
These veggie wraps are simple, fast, and easy. You can use basically any vegetables you want or happen to have on hand, and you can prep them in advance for easy assembly during the week.
The key to a DELICIOUS vegetable wrap that you’ll actually want to eat? A creamy texture, adding protein and healthy fats, and adding salt and pepper. Which is why these veggie wraps have hummus and avocado, as well as a drizzle of olive oil and balsamic vinegar. These bring the whole sandwich together in a hearty, yummy, and satisfying way.
Ingredients and Substitutions
- Whole wheat wrap – I like to get the biggest ones I can find! Any kind will do here, in addition to whole wheat – spinach flavor, plain, a large burrito tortilla, a lavash wrap… anything that you can wrap the veggies in.
- Greens – Use what you have! I used arugula. Baby spinach, mixed greens, kale (see more below), etc. will all work. You could also use a bag of pre-shredded slaw, broccoli slaw, or even shaved Brussels sprouts.
- Hummus – store-bought or homemade hummus all work well. Any flavor, such as sriracha carrot hummus or roasted sweet potato hummus, or a protein-packed hummus alternative like white bean dip or pea puree will work well.
- Avocado – leave it out if you truly don’t like avocado, but it adds necessary creaminess to the wrap. I recommend making up for it with more hummus.
- Your favorite veggies – carrots, sprouts, cucumber, bell pepper, tomatoes… just make sure you can cut them up very small!
- Red onions – I prefer using pickled red onions for this, but raw are great too. Green onions are a nice alternative for a more mild flavor.
- Extra-virgin olive oil, balsamic vinegar, salt, and pepper
How to assemble a veggie wrap
First, toss your greens with a little olive oil, balsamic vinegar, salt, and pepper. Cut any veggies you are using into small pieces (this will ensure the wrap will stay together better and will be more homogenous). Then, working in the center of the wrap, spread the hummus. Add sliced avocado and a little salt and pepper. Then layer your veggies, red onions, and greens. Wrap it up like a burrito, cut in half, and you’re done!
How to prep ahead of time
Weekend prep: Shred carrots, cut cucumbers, or slice any other veggies you want to use and keep in the fridge in ziplock bags or containers until you are ready to use.
What greens are best to use
Delicate, mild tasting baby greens are the best to use. But kale or mature spinach can also be used. I do recommend massaging the kale and cutting it into very small pieces, in order for it to be the best texture for this wrap. See this recipe for massaged kale salad for more tips on preparing kale to be delicious.
Tips to keep your veggie wraps from falling apart
- Microwaving your tortilla for a little while to warm up will make it more malleable. This will help it from being brittle and breaking apart when you wrap.
- Try not to fill the wrap TOO much. It’s hard, I know.
- Smush the ingredients in using tongs or a fork, right before you wrap it. The more compact everything is, the less likely the ingredients are to fall out as you wrap.
- Wrap the sandwich in parchment paper or aluminum foil, especially if you are taking it to go for lunch later in the day. You can also put it in a container and fasten it with toothpicks for a more eco-friendly approach.
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Veggie Wraps with Hummus and Avocado
- 1 large whole wheat tortilla (or other kind/flavor of tortilla)
- 1/2 ripe avocado thinly sliced
- 2 tablespoons hummus I used plain, but any flavor will work
- ½ tablespoon extra-virgin olive oil
- 1 teaspoon balsamic vinegar
- 1 cup greens baby spinach, spring mix, baby arugula, etc.
- salt and pepper to taste
- 1 cup any combination of your favorite veggies sliced, shredded, or cut thinly (such as carrots, sprouts, cucumbers, bell pepper, red onion, or any others)
- 2 tablespoons thinly sliced red onion preferably pickled, see notes
- In a medium bowl, toss the greens (1 cup) with the olive oil (1 tablespoon), balsamic vinegar (1 teaspoon), and some salt and pepper. Set aside.
- Spread hummus (2 tablespoons) in the center of the wrap. Add the sliced avocado on top and sprinkle with salt and pepper. Layer the rest of your veggies (about 1 cup) on top of that.
- Add the dressed greens on top of everything and wrap the sandwich like a burrito. See notes for tips on wrapping so it doesn't fall apart. Serve.
- The amount of ingredients you use per wrap may vary based on the size of the wrap you use. Feel free to use more or less of anything listed – the ingredient amounts here are more of a guideline than anything.
- Store-bought or homemade hummus both work well here. I love to make classic homemade hummus, but flavors such as sriracha carrot hummus or even a chickpea alternative like pea hummus works well!
- Weekend prep: Shred or peel carrots, cut cucumbers, or slice any other veggies you want to use and keep in the fridge in containers or zip top bags until you are ready to use. Don’t toss the greens with the dressing until just before assembling, otherwise they will be soggy.
- Pickled red onions add gorgeous color and flavor here. Here’s a recipe for pickled red onions – they are super easy to make yourself!
- Cut veggies small to avoid the wrap falling apart and for a more homogenous mouthful.
- To avoid the wrap falling apart: don’t fill it too much, smush the ingredients down with tongs or the back of a spoon or something to compact everything, and wrap in parchment or foil if taking for lunch later in the day. You can also use toothpicks to secure it and put in a container for a more eco-friendly option.
Nutrition Information Disclaimer
The provided nutrition information is my best estimate and does not include any added sodium from seasoning to taste, any optional ingredients, and it does not take brands into account. I use an automatic API to calculate this information. Feel free to calculate it yourself using one of these tools:
This post originally appeared on Bowl of Delicious on January 8, 2014. It has been republished with new photos, improved recipe instructions, and more pertinent information.
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