Veggie Wrap Recipe

Ingredients

• 4large whole-wheat flour tortillas
• 160 ml (⅔ cup)hummus, regular or roasted red pepper
• 150 g (1 cup)cooked, shelled edamame
• 60 g (2 cups)baby spinach leaves
• 1–2avocados, peeled, stones removed and thinly sliced
• 1 largecarrot, shredded
• 1English cucumber, chopped
• Optionalvegetables such as alfalfa sprouts, chopped tomato, radish, corn, lettuce, cabbage, beetroot or bell peppers
• To tastefreshly ground black pepper
• A light drizzlegood-quality olive oil

Instructions

1. 1

   Spread the hummus

   Spread the 160 ml (⅔ cup) of hummus evenly over each large whole-wheat tortilla to make the base.

2. 2

   Add the vegetables

   Layer the cooked edamame, spinach, sliced avocado, shredded carrot, chopped cucumber and any extra vegetables you want over the hummus.

3. 3

   Season the filling

   Grind black pepper over the vegetables.

4. 4

   Drizzle with oil

   Add a light drizzle of olive oil over the fillings.

5. 5

   Roll and serve

   Roll each tortilla tightly around its filling and serve straight away.

6. 6

   Try variations

   For a different combination, use hummus such as coriander and jalapeño or roasted red pepper, and try vegetables such as tomato, radish, corn or sprouts.

What is a veggie wrap?

A veggie wrap is a portable meal made by rolling vegetables and other fillings inside a flatbread. This American-style version brings together hummus, edamame, leafy greens and fresh vegetables for a mix of creamy and crisp textures.

Hummus gives the fillings a savoury base, while avocado adds richness and edamame makes the wrap more substantial. The whole-wheat tortilla holds everything together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 450 calories, 18g protein, 56g carbs, 19g fat.

The tortilla, edamame and vegetables provide most of the carbohydrates, while edamame contributes protein. Hummus, avocado and olive oil are the main sources of fat. Pair a wrap with extra salad or crunchy vegetables if you want more volume alongside it.

Choosing the fillings

Hummus: Regular hummus keeps the flavour mellow; roasted red pepper hummus adds a sweeter, smoky note. Spread it across the tortilla so the filling has a savoury layer throughout.

Vegetables: The recipe pairs spinach, carrot and cucumber with avocado and edamame. Extra vegetables are optional, so choose a few that suit your taste rather than overfilling the tortilla.

Keep the vegetables crisp

Dry greens: Wash spinach and any other leafy additions, then dry them well before assembling. Excess water can make the tortilla damp.

Cut evenly: Thinly slice the avocado and chop or shred the other vegetables into manageable pieces. This helps the wrap roll neatly and makes it easier to eat.

Rolling without spills

Leave a border: Keep the filling away from the edges of the tortilla, especially at the sides you will fold in. This gives you room to enclose it.

Roll firmly: Fold the sides in and roll the tortilla over the filling snugly, without pressing so hard that the ingredients squeeze out. Serve soon after rolling for the best texture.

Balancing the flavours

Pepper: Freshly ground black pepper adds a gentle bite without masking the vegetables. Season after layering so it reaches more of the filling.

Olive oil: Use only a light drizzle, as the hummus and avocado already bring richness. If the filling tastes rich, a little extra crisp vegetable can balance it.

Serving and timing

The wraps take about 15 minutes to prepare and need no cooking if the edamame is already cooked and shelled. They work well for lunch or as a substantial snack.

Serve them on their own or alongside a simple vegetable soup, a side salad or fresh fruit. For easier sharing, cut each wrap in half just before serving.

Recipe notes & tips

• Use fully cooked, shelled edamame so the wraps are quick to assemble.
• Pat washed spinach and cucumber dry to help prevent soggy tortillas.
• Keep the filling in a compact layer, rather than piling it up in the centre.
• Choose a tortilla that is large and flexible enough to roll without cracking.
• Add the olive oil sparingly, since hummus and avocado already give the filling richness.

Variations

• Roasted pepper hummus: Use it in place of regular hummus for a deeper, slightly sweet flavour.
• Coriander and jalapeño hummus: Swap in this variety for a herby, spicy note.
• Add tomato: Chop it and remove excess juice before layering to limit moisture.
• Add radish: Slice it thinly for a peppery crunch.
• Add sprouts: Layer a small handful with the spinach for extra freshness.
• Add sweetcorn: Scatter it through the filling for a sweet, juicy contrast.

Common mistakes to avoid

• Wet greens: Damp leaves can make the wrap soggy; dry them thoroughly before assembling.
• Overfilling: Too much filling makes rolling difficult; use a modest layer and leave the edges clear.
• Loose rolling: A loose wrap can fall apart; fold in the sides and roll snugly around the filling.
• Excess oil: Too much can make the filling greasy; stick to a light drizzle.
• Juicy additions: Wet tomato can soften the tortilla; drain or blot it before adding.

How to store

These wraps are best eaten straight after assembly. If needed, wrap them tightly and refrigerate for up to 1 day; the vegetables may soften and avocado may discolour. They are not suited to reheating.

Frequently asked questions