Description
A vibrant and nutritious Vegan Hummus Avocado Wrap packed with creamy avocado, smooth hummus, and crisp fresh vegetables. This quick and easy plant-based wrap is perfect for a healthy on-the-go meal, offering balanced flavors and wholesome ingredients in under 15 minutes.
Ingredients
Scale
Main Ingredients
- 2 large soft tortillas (whole wheat, spinach, gluten-free, or regular)
- 1 ripe avocado
- 4 tablespoons hummus
- 1 cup fresh spinach or mixed greens
- 1/2 cup shredded carrots
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber slices
- 1 teaspoon lemon juice
- Salt and pepper, to taste
Optional Variations
- Sliced jalapeños or drizzle of sriracha (for spice)
- 1/4 cup cooked chickpeas or tempeh (protein boost)
- Kale or arugula in place of spinach
- Sprinkle of toasted pine nuts or sunflower seeds (for crunch)
Instructions
- Prepare Your Veggies: Wash and dry the spinach or mixed greens thoroughly. Slice the cucumber and halve the cherry tomatoes. Shred the carrots if they are not pre-shredded.
- Mash the Avocado: Place the ripe avocado in a bowl and mash with a fork until creamy with some texture. Add a squeeze of lemon juice and a pinch of salt and pepper to brighten the flavor and prevent browning.
- Spread the Hummus: Lay one tortilla flat on a clean surface. Spread a generous layer of hummus evenly over the entire tortilla to help keep the fillings together and add a creamy base.
- Add the Veggies and Avocado: Spread the mashed avocado evenly over the hummus. Layer on the spinach, shredded carrots, cucumber slices, and cherry tomatoes. Season lightly with salt and pepper. Add any optional ingredients if desired.
- Wrap It Up: Fold in the sides of the tortilla and tightly roll from one end to the other. Slice the wrap diagonally in half for an attractive presentation and serve immediately, or wrap in parchment for on-the-go eating.
Notes
- Use fresh, soft tortillas to prevent cracking and make rolling easier.
- Don’t overfill the wrap; keep fillings moderate for easier folding and less mess.
- Mash avocado just before assembling to avoid browning.
- Spread hummus first to keep other ingredients from sliding out of the wrap.
- Wrap leftovers tightly in plastic wrap or airtight containers and store in the refrigerator for up to two days.
- Enjoy the wrap cold or warm the tortilla briefly before adding fresh fillings if reheating.
- For freezing, separate fillings from tortillas and freeze individually to maintain best texture.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Appetizers
- Method: No-Cook
- Cuisine: Plant-Based, Vegan
Nutrition
- Serving Size: 1 wrap
- Calories: 320
- Sugar: 4g
- Sodium: 280mg
- Fat: 18g
- Saturated Fat: 2.5g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 10g
- Protein: 8g
- Cholesterol: 0mg
Keywords: vegan wrap, hummus wrap, avocado wrap, plant-based lunch, quick vegan meal, gluten free wrap
