Rainbow Veggie Wraps

Ingredients

• 4 large (25 cm/10-inch)flour tortillas
• 240 ml (1 cup)hummus
• 30 g (1 cup)fresh spinach
• 1 large, thinly slicedred bell pepper
• 1 large, peeled and cut into matchstickscarrot
• ½ English cucumber, cut into matchsticksEnglish cucumber
• 70 g (1 cup)shredded purple cabbage
• 15 g (½ cup), optionalsprouts

Instructions

1. 1

   Prepare the vegetables

   Wash and dry the produce, then peel the carrot. Cut the red pepper, carrot and cucumber into thin matchsticks using a sharp knife or mandoline, and shred the cabbage if needed. Arrange the prepared vegetables separately for easy assembly.

2. 2

   Warm and spread

   If you like, warm a tortilla in a dry frying pan over medium heat for 15–20 seconds per side, or microwave it under a damp paper towel for 10–15 seconds. Lay it on a clean, flat surface and spread about 60 ml (¼ cup) hummus over it, leaving a border of about 1 cm (½ inch) around the edge.

3. 3

   Layer the vegetables

   Arrange a handful of spinach down the centre of the tortilla. Add the red pepper, carrot, cucumber and purple cabbage on top, keeping the filling within the middle third. Add sprouts if using, and avoid making the mound too large.

4. 4

   Roll the wrap

   Fold the left and right sides of the tortilla over the filling. Bring the edge nearest you up and over the vegetables, tuck it in firmly, then roll the tortilla away from you into a snug cylinder. The hummus at the far edge helps seal it.

5. 5

   Slice and serve

   Set the wrap seam-side down on a chopping board. Use a sharp serrated knife to cut it in half diagonally, then repeat with the remaining tortillas and filling.

What are rainbow veggie wraps?

A veggie wrap is a filled tortilla rolled around vegetables and a spread. Wraps have become a familiar quick meal in many places, drawing on the long-standing practice of using flatbreads to hold fillings.

This version earns its rainbow name from red pepper, orange carrot, green spinach and cucumber, and purple cabbage. Hummus adds creaminess and helps the vegetables stay together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 400 calories, 12g protein, 0g carbs, 15g fat.

The tortilla supplies most of the carbohydrate, while the hummus contributes much of the fat and some protein; the vegetables add fibre and a little additional protein. To balance the plate, serve a wrap with a side salad or a portion of fruit.

Prepare for easy assembly

Even cuts: Slice the pepper, carrot and cucumber into similarly thin matchsticks so they sit neatly in the tortilla and are easier to bite through.

Dry leaves: Wash the produce ahead, then dry it well. Excess water can make the tortilla damp and slippery.

Build a sturdy filling

Hummus base: Spread it across the tortilla, leaving a narrow border. It adds flavour and creates a creamy layer between the tortilla and vegetables.

Compact layers: Keep the filling in the centre third, with spinach underneath and the firmer vegetables layered above. A modest mound is easier to enclose than an overfilled one.

Get the texture right

Fresh crunch: Cucumber, carrot and cabbage provide most of the crisp bite, while spinach is softer. Cut the vegetables shortly before assembly if you want their texture at its best.

Cucumber moisture: English cucumber works well here because it has thin skin and fewer seeds. If the cut cucumber seems particularly wet, pat it dry before adding it.

Roll without tearing

Flexible tortilla: Briefly warming the tortilla can make it easier to fold without cracking. Keep the heat gentle and warm it only for the times given in the method.

Tucked edges: Fold both sides in first, then pull the near edge over the filling and tuck it snugly underneath. Roll away from you, keeping the filling compact with your fingers.

Make it a meal

Serve the wraps on their own for a simple lunch, or pair them with soup, fruit or a side salad. A dip such as extra hummus also suits the fresh vegetables.

For packed lunches, keep the wraps chilled and slice them just before serving if you want the cut faces to look neat.

Recipe notes & tips

• Dry washed vegetables thoroughly before assembling the wraps.
• Use a sharp knife or mandoline carefully to make even vegetable matchsticks.
• Warm each tortilla briefly if it feels stiff or cracks when folded.
• Keep the filling in a narrow line down the centre for easier rolling.
• Use a serrated knife and a gentle sawing motion to cut the finished wraps.

Variations

• Wholemeal tortillas: Swap in wholemeal tortillas for a nuttier flavour.
• Spinach tortillas: Use spinach tortillas to add another green note.
• Flavoured hummus: Choose a hummus flavour that complements the fresh vegetables.
• Extra sprouts: Add more sprouts for a delicate, fresh crunch.
• Gluten-free option: Use gluten-free tortillas in place of the flour tortillas.

Common mistakes to avoid

• Wet vegetables: They can dampen the tortilla; dry the produce well before assembly.
• Uneven strips: Large pieces make rolling awkward; cut the vegetables into thin, similar-sized matchsticks.
• Overfilling: Too much filling can split the tortilla; keep the mound compact and centred.
• Cold, stiff tortilla: It may crack when folded; warm it briefly using one of the method's options.
• Loose rolling: The filling may fall out; tuck the near edge tightly around the mound before rolling.

How to store

Store assembled wraps in an airtight container in the fridge and eat within 1 day for the best texture. They are best served cold; slice just before serving. Reheating is not recommended, as it can soften the fresh vegetables.

Frequently asked questions