Vegan Wrap

Ingredients

• 80 ml (⅓ cup)hummus
• 4tortillas
• about 35 g (1 cup)lettuce leaves, green leaf or romaine, chopped
• ½red bell pepper, sliced into sticks
• ½English cucumber, quartered into 4 spears
• 6 slicesavocado
• to tastesalt

Instructions

1. 1

   Spread the hummus

   Spread the hummus over the tortillas.

2. 2

   Add the fillings

   Divide the chopped lettuce among the tortillas, using one quarter on each. Top each with a cucumber spear, sliced bell pepper and avocado, then season lightly with salt.

3. 3

   Fold and roll

   Fold in the sides of each tortilla, then roll it into a wrap. Cut each wrap in half and serve with a side or salad, or take it to eat on the go.

What is a vegan wrap?

A wrap is a flatbread rolled around a filling, a familiar format in modern American lunch cooking. This version keeps things simple and plant-based, pairing creamy hummus with fresh vegetables and avocado.

The hummus helps hold the filling together, while the crisp lettuce, pepper and cucumber give each bite freshness and crunch. Since the ingredients need no cooking, the wrap comes together quickly.

Nutrition and macros by portion

The nutrition label shows one serving as written: 224 calories, 6g protein, 27g carbs, 11g fat.

The tortillas provide most of the carbohydrate, while hummus and avocado contribute much of the fat; hummus also supplies some protein. Pair a wrap with extra salad or raw vegetables for a more substantial plate without changing the filling.

Why these fillings work

Hummus: spread it across the tortilla so there is some in each bite and the other fillings have a creamy base.

Fresh vegetables: chopped lettuce and pepper sticks distribute easily, while the cucumber spear adds a distinct crisp centre.

Avocado: the six slices add a soft, rich contrast to the crunchy vegetables.

Getting a tidy roll

Keep the filling centred and leave some tortilla uncovered around the edges. Fold the sides in first, then roll from one end so the filling stays enclosed.

If a tortilla feels stiff, warming it briefly can make it easier to fold; keep it flexible rather than crisp. This is an optional handling tip, not a change to the recipe method.

Keeping the texture fresh

The vegetables are meant to stay raw, so slice them shortly before assembling for their crisp texture. Spread the hummus evenly rather than piling it in one spot.

Season lightly: the hummus may already be savoury, and a small amount of salt lets the vegetables and avocado remain noticeable.

Timing and preparation

With a total preparation time of 10 minutes and no cooking, this is suited to a quick lunch. Chop the lettuce and pepper, prepare the cucumber and avocado, then assemble the tortillas.

For a packed meal, assemble close to serving time where possible. This helps the tortilla remain less damp against the fresh fillings.

What to serve alongside

The wraps can be served with a salad or another favourite side, as the method suggests. A simple vegetable salad keeps the meal in the same fresh style.

For eating on the go, cutting each wrap in half makes it easier to handle; wrap the halves securely if carrying them.

Recipe notes & tips

• Spread the hummus over the full tortilla rather than leaving it in a central lump.
• Cut the pepper into slim sticks so it fits neatly inside the wrap.
• Keep the cucumber spear aligned with the centre for easier rolling.
• Use the lettuce as a layer between the tortilla and wetter fillings.
• Cut the finished wrap in half just before serving.

Variations

• Add grated carrot: scatter it over the lettuce for extra crunch.
• Use spinach: replace the lettuce with fresh spinach leaves.
• Choose a flavoured hummus: use a variety you enjoy for a different flavour.
• Add tomato: use a few thin slices and pat them dry before filling.
• Bring some heat: add a little chilli sauce over the hummus.

Common mistakes to avoid

• Overfilling the tortilla: too much filling makes rolling difficult; keep the ingredients in a compact layer.
• Leaving the sides unfolded: the filling can spill out; fold both sides in before rolling.
• Using a stiff tortilla: it may crack; warm it briefly until flexible.
• Adding too much salt: hummus can already be well seasoned; taste it first and season lightly.
• Assembling too early: the tortilla can soften around the vegetables; fill it close to serving time.

How to store

These wraps are best eaten soon after assembly, when the vegetables are crisp and the tortilla has not softened. If needed, wrap and refrigerate for up to a day; serve cold, as reheating can wilt the lettuce and soften the fresh fillings.

Frequently asked questions