Veggie Wrap Recipe

Prepare hummus spread

In a small bowl combine hummus, Greek yogurt, lemon juice, olive oil, 1/4 tsp salt and 1/4 tsp black pepper. Stir until smooth and slightly loosened. Taste and adjust lemon, salt or pepper as needed.

Lay out 4 large whole-wheat tortillas on a clean surface or cutting board. Spread about 3 tablespoons (approximately 45 ml) of the hummus-yogurt mixture evenly over the center of each tortilla, leaving a 1-inch border around the edges.

Prep vegetables

Wash and dry the mixed salad greens. Core and thinly slice the red bell pepper into strips. Halve the cucumber lengthwise, remove seeds if desired, and slice thinly. Peel the carrot and shred or julienne into thin strips. Thinly slice the red onion into half-moons. Halve, pit and slice the avocado. Roughly chop the cilantro or parsley if using.

Assemble fresh layers: On top of the hummus spread, place about 1 cup of mixed greens per tortilla, then distribute bell pepper strips (about 1/4 of the pepper per wrap), cucumber slices, shredded carrot (about 2 tablespoons), a few red onion slices, and 1/4 of the sliced avocado. Sprinkle about 1/2 tablespoon chopped cilantro or parsley on each.

Evenly distribute optional extras: sprinkle about 2 tablespoons crumbled feta across the 4 wraps (or 1/2 tablespoon per wrap if using), add a tablespoon of sliced pepperoncini or dill pickles divided among wraps, add 1/2 tablespoon chopped sun-dried tomatoes to each if using, and sprinkle 1/2 tablespoon toasted nuts or seeds per wrap. These add texture and punch—omit any you don’t want.

Make simple vinaigrette

In a small jar or bowl combine 2 tsp extra-virgin olive oil, 1 tsp red wine vinegar, 1/2 tsp Dijon mustard, 1/2 tsp honey or maple syrup, 1/8 tsp salt and 1/8 tsp black pepper. Whisk or shake until emulsified. Taste and adjust seasoning.

Drizzle about 1/2 tablespoon (approx. 7–8 ml) of the vinaigrette over the vegetables on each wrap, keeping the rest for serving or another use.

Fold and roll: Fold the left and right edges of each tortilla slightly inward, then roll from the bottom edge up tightly to enclose the filling. If you like, wrap each tightly in parchment or plastic wrap and refrigerate 15–30 minutes to firm up the shape (optional).

Cut each wrap in half on the diagonal and serve immediately. Serve with extra hummus or dressing on the side. Wraps keep well refrigerated, tightly wrapped, for up to 24 hours—best eaten the same day to avoid soggy tortillas.