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Vegetable and Hummus Wrap Recipe
This Vegetable and Hummus Wrap is a wholesome and flavorful lunch option filled with cucumbers, carrots, and spinach. A delicious blood pressure-friendly choice to keep you energized throughout the day.
Packed with crisp vegetables and creamy hummus, this wrap provides a perfect balance of nutrients and taste, supporting a heart-healthy lifestyle.
Enjoy this quick, easy, and refreshing wrap for lunch or as a light meal on the go.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Cook Time: None Total Time: 10 minutes | Approximately 250 calories Whole-grain tortilla: ~120 calories Hummus (2 tbsp): ~70 calories Vegetables (cucumbers, carrots, spinach): ~60 calories |
Ingredients
- 1 whole-grain tortilla
- 2 tablespoons hummus
- ½ cup cucumber slices
- ½ cup shredded carrots
- ½ cup fresh spinach leaves
- Optional: a squeeze of lemon juice for added flavor
Instruction
- Lay the whole-grain tortilla flat on a clean surface.
- Spread the hummus evenly over the tortilla.
- Layer the cucumber slices, shredded carrots, and fresh spinach leaves on top of the hummus.
- Optional: Add a squeeze of lemon juice for an extra zesty flavor.
- Roll the tortilla tightly to form a wrap, slice in half, and serve immediately.
Photos
Extra tips
Flavor variations
- Add Protein: Include slices of grilled chicken or tofu for a more filling meal.
- Try Different Veggies: Add bell peppers, zucchini ribbons, or red onions for extra flavor and texture.
- Switch the Spread: Use avocado or a low-sodium yogurt-based dip instead of hummus.
- Herbal Twist: Add fresh basil or parsley for a burst of aroma and flavor.
Storage tips
- Assemble the wrap just before serving to maintain freshness and avoid soggy tortillas.
- Store prepared vegetables in an airtight container in the refrigerator for up to 2 days.
- If storing assembled wraps, wrap them tightly in parchment paper to maintain shape and texture.
Nutritional insight
- Hummus provides heart-healthy fats and plant-based protein, supporting healthy blood pressure.
- Cucumbers and spinach are hydrating and nutrient-dense, adding fiber and antioxidants.
- Carrots are rich in beta-carotene and potassium, which are beneficial for heart health.
- Whole-grain tortillas offer complex carbohydrates and fiber for sustained energy.
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