Meatless Monday Challenge

Fresh and Crunchy Vegetable Hummus Wrap

on October 27, 2023
last updated March 5, 2024
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This fresh Hummus Wrap is a delicious and nutritious combination of fresh vegetables, creamy hummus, and a soft wrap, creating a wholesome, plant-based meal bursting with flavor.
Stacked Vegetable Hummus Wrap on a white plate.

Looking for a healthful and filling lunch option that you can make ahead? This Hummus Wrap is filled with fresh and crunchy vegetables and creamy, flavorful hummus to give you a delicious lunch option that’s easy to make.

Inspired by the Trader Joes Veggie Hummus Wrap, this hearty plant-based lunch wrap recipe requires no cooking, is versatile, and can be made ahead!

While I have always loved the flavor of the Trader Joes Hummus Wrap, I found that the tortilla on the outside was soggy, and I never got that distinct crunch I was craving from fresh veggies.

The good news is, I tested this with several different veggies and with different assembly techniques to find the best practice for making this wrap last, giving you the option to make this meal ahead of time. It’s perfect for packing for lunch!

Vegetable Wrap with hummus sliced in half and held in between two hands.

As an environmental scientist, I’m always looking for delicious meatless meals to help me improve my ecological footprint, and this Hummus Veggie Wrap is a great place to start!

The protein you get from the chickpeas and the texture you get from all the veggies makes this wrap both tasty and filling, even without any meat.

Green tip: Industrial meat production has a huge impact on the environment, especially because of the amount of land it takes to sustain and its high amount of greenhouse gas emissions. Reducing your meat consumption is one great way to improve your ecological footprint.

Hummus Wrap Ingredients


Here’s everything you need:

  • Wrap. Any large tortilla or wrap of your choice. You can even make your own tortillas! I used a Spinach and Herb Tortilla in the hummus wrap pictured.
  • Hummus. Any flavored hummus will do. I used my own easy homemade hummus recipe, but I’ve also made this with roasted red pepper hummus, garlic hummus, pesto hummus, and even these super flavorful versions: sweet potato hummus and buffalo ranch hummus.
  • Red onion. Raw red onions add tons of flavor and crunch. If you want to mellow out the red onions and take out their “sharp bite”, you can submerge them in cold water and let them soak for about 15 minutes.
  • Greens. My favorite greens to use in this wrap is arugula because of its bold, peppery taste, but any green works! Spinach, lettuce, spring mix, and watercress are some great alternatives.
  • Tomato. The tomato adds tons of flavor, acidity, and juiciness. It’s important that you sandwich the tomato in between the greens and other veggies so the liquid from the tomato doesn’t turn the wrap soggy. You can use beefsteak, vine-ripe, slicing, heirloom, or even grape or cherry tomatoes!
  • Matchstick carrot. The crunch, earthiness, and subtle sweetness you get from the matchstick carrots helps to make this hummus wrap balanced and hearty.
  • Cucumber. The sliced cucumber brings a crispness and freshness to each bite!
All ingredients needed for a Vegetable Hummus Wrap including cucumber, matchstick carrots, a wrap, hummus, tomato, red onion, and greens.

Hummus Veggie Wrap Tips and Tricks


Start by Slicing Your Cucumber

For one wrap, you’ll only need about half of a cucumber. Make sure its rinsed and washed, chop off the end of the cucumber and slice half of it so that each piece is roughly 1/2 inch thick.

Prepping your cucumber is as simple as that! If you find the skin of cucumbers to be a little bit too tough, you can opt to peel it. I like to keep it on.

Half of a cucumber sliced on a cutting board.
Wash and slice your cucumber. You will only need half for one wrap.

How to Slice an Onion for a Wrap

For one wrap, you’ll only need a quarter of an onion. Slice it in half and then take one of those halves and slice it in half again. Once sliced, you should easily be able to peel the outer layer off of that quarter of the red onion you will be using.

You can save the peel to make your own vegetable scrap broth or you can compost them!

Once peeled, lay your red onion flat on the cutting board and slice it thin. Then, you can pull apart all of the layers until you’re left with thin slices to add to your wrap.

Red onion sliced in half on a chopping board.
Cut your cucumber in half.
Half of a red onion cut in half again to make a quarter.
Choose one of the halves and cut it in half again.
One quarter of a ren onion peeled on a chopping board.
You will only need one quarter of the onion. Peel off the outer layers.
Red onion sliced thin on a cutting board.
Lay the onion flat and slice it thin. Then, you can easily tear apart the layers.

Slice the Tomato Thin for Your Wrap

I used a beefsteak tomato for the hummus wrap pictured, but you can use heirloom, vine-ripe, a standard slicing tomato, or even mini cherry or grape tomatoes!

Depending on the size of your tomato, you will likely only need half.

Whatever tomato you use, wash it and slice it thin. We will be placing the tomato at the center of our wrap so it is sandwiched between other veggies. They will act as a buffer between the juices of the tomato and the wrap, helping it stay fresh and not get soggy.

As for slicing a tomato, using a super-sharp chef’s knife will help you pierce through the outer skin. If you don’t have a super-sharp knife, a serrated knife is your best option!

Half of a tomato sliced on a chopping board.
Rinse and slice your tomato. Again, you will only need half.

How to Assemble a Veggie Hummus Wrap

I tested this wrap several times, stacking the veggies in different orders. The idea was to test the best way to assemble the hummus wrap so that it lasts the very longest before starting to get soggy.

I found that the most important thing while building this wrap was to make sure the tomato was sandwiched in the middle. The greens and other veggies act as barriers to keep the tomato juice from seeping into the wrap, avoiding that sogginess.

If you assemble your hummus wrap as I do in the pictures below, the wrap will last 12-24 hours before it starts to get soggy. This means you have the option to make this wrap ahead of time and pack it for lunch!

Green wrap with a generous amount of hummus spread on it.
Step 1: Spread on the hummus.
Green wrap with hummus and greens on top.
Step 2: Add the greens next.
Green wrap with hummus, greens, and sliced tomato.
Step 3: Place the tomato slices flat on top of the greens.
Green wrap with hummus, greens, tomatoes, and matchstick carrots.
Step 4: Pile the carrots on top of the tomato.
Green wrap with hummus, greens, tomatoes, matchstick carrots, and red onion.
Step 5: The red onion comes next.
Green wrap with hummus, greens, tomatoes, matchstick carrots, red onion, and cucumber.
Step 6: Add the cucumber slices on top.

How to Roll a Perfect Wrap

You’ll need two clean hands to roll your wrap up nice and tidy. If you’re making this ahead and packing it for lunch or just meal prepping, you can lay the wrap directly on a piece of aluminum foil or beeswax and roll your wrap in the casing simultaneously.

Folding the corners of a wrap inward before rolling.
Step 1: Angle the wrap so that the fillings are laying horizontal in front of you. Fold the sides of the wrap over the fillings with two hands.
Rolling up a Vegetable Hummus Wrap.
Step 2: Fold the side of the wrap closest to you over the fillings and continue to roll away from you until your left with a tidy wrap.

Serving Your Hummus Veggie Wrap

This Vegetable Hummus Wrap is a great option for lunch and can be served with a number of different sides. Here are some of my favorties:

Two halves of a Hummus Vegetable Wrap stacked on top of one another.

Storing, Saving, and Making this Wrap Ahead of Time

This recipe is designed to make just one wrap. If you have some wrap leftover, it will last wrapped in the refrigerator or in an airtight container for up to two days.

This also means that you can make this up to a couple of days ahead of time. It’s a great option to bring into work for lunch, pack it for a picnic, etc.

Please note I tested this recipe several times and checked it after 24, 48, and 72 hours. It was my mission to make a hummus wrap that does not get soggy.

With the combination of vegetables I used and the order in which I assembled them, this wrap was able to last 72 hours before showing any signs of getting soggy.

That being said, there are many variables (if you sub in different veggies, use a more liquid-y hummus, use a thinner wrap, etc.) that may change the outcome. I highly recommend making this either the night before or the morning of packing this for lunch!

Green tip: Of the billions of tons of food wasted annually, 50% of food waste happens at home. Reduce your contribution to food waste by properly storing and consuming leftovers.

Vegetable Hummus Wrap Frequently Asked Questions


What is hummus wrap made of?

This hummus wrap gets a lot of its flavor from the hummus itself, along with a generous amount of fresh vegetables.

This recipe uses fresh greens, red onion, tomato, carrots, and cucumber and works well with any savory flavored hummus!

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Why You Should Make this Fresh and Crunchy Vegetable Hummus Wrap


  • It’s simple. No cooking or baking required, this hummus wrap comes together quickly and with minimal effort.
  • The textures! Between the creamy hummus and crisp, crunchy vegetables, this wrap brings the perfect bite.
  • It’s great for on-the-go. You can make this ahead of time and easily wrap it up and bring it along with you for a healthy lunch or snack option!

If you’re loving this Vegetable Hummus Wrap and want more delicious recipes with hummus, check out this One-Pot Hummus Pasta and this Mediterranean Quinoa Bowl.

Stacked Vegetable Hummus Wrap on a white plate.

Fresh and Crunchy Vegetable Hummus Wrap

5 from 2 votes
Marley Goldin
Print Save Rate
This fresh Hummus Wrap is a delicious and nutritious combination of fresh vegetables, creamy hummus, and a soft wrap, creating a wholesome, plant-based meal bursting with flavor. Under 20 minutes, no cooking required, and can be made ahead!
Prep Time 10 minutes
Assembly Time 5 minutes
Total Time 15 minutes
Servings 1 wrap

Ingredients
  

  • 1 large tortilla or other wrap of choice
  • cup hummus
  • ¼ large red onion
  • ¼ cup leafy greens (like arugula, spinach, lettuce, etc.)
  • ½ small tomato (vine ripe or slicing)
  • ¼ cup shredded carrots
  • ½ small cucumber
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Instructions
 

  • Prep all your ingredients by washing and slicing the cucumber, tomato, and red onion, and grabbing the matchstick carrots, greens, hummus, and wrap.
    Two small prep bowls with arugula and matchstick carrots next to a cutting board with sliced tomato, red onion, and cucumber.
  • Lay your wrap flat and spread the hummus in an even layer in the center of the wrap.
    Green tortilla with hummus spread in the center.
  • Next, layer on the greens followed by the tomato slices. It's important to sandwich the tomatoes between the greens and other veggies to act as a barrier so that the wrap doesn't get soggy from the juicy tomato.
    Wrap with hummus, greens, and tomato slices stacked in the center.
  • After the tomato, pile on the carrots, red onion, and cucumber slices.
    Vegetables and hummus piled into a wrap.
  • To roll your wrap, rotate your plate so the fillings are horizontal, reaching from one side to the other. Then, fold the sides of the wrap over the fillings with two hands.
    Folding over the outer edges of a wrap to tightly roll hummus and veggies inside of it.
  • Lastly, fold the side of the wrap closest to you over the fillings. Continue to roll away from you until your left with a tidy wrap.
    Using two hands to tightly roll up a hummus wrap.
  • Slice in half and serve immediately or wrap in saran wrap, aluminum foil, and beeswax to pack for lunch. You can make this up to 12 hours ahead of time.
    Veggie Wrap with Hummus sliced in half and held up to the camera in between two hands.

Pro Tips

  • You can absolutely make this your own by choosing a flavored hummus (this wrap is especially delicious with this Buffalo Ranch Hummus!) or by switching up the veggies! Just keep in mind these variables may effect how long the wrap will keep before getting soggy.
  • For more meatless lunch ideas, check out these recipes for lunch. 
 

Share This Recipe

Course Dinner, Lunch
Cuisine American, Mediterranean
Diet Vegan, Vegetarian
Keyword 30 Minutes or Less, Hummus, Hummus Wrap, No-Bake, Vegan Lunch, Vegan Wrap, Vegetarian Wrap, Wrap for Lunch
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