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Hummus & Veggie Wrap-Up

I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. —Michael Steffens, Indianapolis, Indiana
  • Total Time
    Prep/Total Time: 15 min.
  • Makes
    1 serving

Ingredients

  • 2 tablespoons hummus
  • 1 whole wheat tortilla (8 inches)
  • 1/4 cup torn mixed salad greens
  • 2 tablespoons finely chopped sweet onion
  • 2 tablespoons thinly sliced cucumber
  • 2 tablespoons alfalfa sprouts
  • 2 tablespoons shredded carrot
  • 1 tablespoon balsamic vinaigrette

Directions

  • Spread hummus over tortilla. Layer with salad greens, onion, cucumber, sprouts and carrot. Drizzle with vinaigrette. Roll up tightly.

Vegan Hummus Wrap Tips

What wraps are vegan?

Most flour tortillas are vegan, but check the label to ensure that yours are. Or make your own tortillas so you know exactly what’s in them.

What else can I put in a vegan wrap?

For another satisfying vegan wrap, try vegetarian refried beans, chopped olives, lettuce and avocado. You can also reach for cooked lentils or chickpeas for a filling base—there are many reasons to eat more lentils and beans in your diet. Finally, you can whip up a batch of your own homemade hummus for a super fresh vegan wrap filling.

Will hummus make a wrap soggy?

Your hummus wraps won’t get soggy if you eat them within 30 minutes of making them. If you want to store your wraps for longer, assemble the wrap a bit differently. Top your tortilla or flatbread with lettuce or spinach leaves first, then add the hummus on top. This lettuce barrier will keep your wraps fresh until lunchtime. (Check out these vegan lunch ideas for more inspiration.)

Research contributed by Christine Rukavena, Taste of Home Book Editor
Nutrition Facts
1 wrap: 235 calories, 8g fat (1g saturated fat), 0 cholesterol, 415mg sodium, 32g carbohydrate (4g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.

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