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Home » Recipes » Hummus Veggie Wrap (Addicting!)

Last updated on April 9, 2018. Originally posted on April 9, 2018 By Maryea / 6 Comments

Hummus Veggie Wrap (Addicting!)

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This Hummus Veggie Wrap makes a filling and satisfying meal and you’ll crave it!

Hummus Veggie Wrap recipe close up

Obsessed.

It all started with a visit to the Tropical Smoothie Café. My daughter Meghan has dance class after school everyday and some days there isn’t time to go home, so we stop somewhere for a snack.

On one such day, I accidentally worked through lunch and was hangry. I ordered a Hummus Veggie Wrap and thought it was one of the best things I’d ever eaten.

But of course, I was HANGRY, and most things taste better than they actually are when I’m in such a state.

I really couldn’t stop thinking about that Hummus Veggie Wrap, though. Next time I had the chance, I ordered it again at Tropical Smoothie Café.

Dang. Even without the too-hungry situation, I was smitten with the Hummus Veggie Wrap.

I knew I had to recreate that goodness at home.

So I did.

And now I’m bringing it to you.

I hope you love this make-at-home version of the Hummus Veggie Wrap as much as I do.

Here’s how you make it!

How to Make a Veggie Hummus Wrap

Step 1: 

Sauté some red onion, garlic, kale, and asparagus pieces. Then add corn, black beans, and cooked rice until everything is warm. How to make a hummus veggie wrap with kale, spinach, asparagus, rice, beans, and corn getting warm in pan.

Transfer the vegetable mixture to a bowl and wipe out the pan. Add some shredded cheese to the mixture.

Step 2:

Mash an avocado in a bowl and add some lemon juice. Spread some of the mashed avocado on a tortilla. Hummus Veggie Wrap recipe with avocado

Step 3:

Spread hummus on top of the mashed avocado.

Hummus Veggie Wrap with avocado and hummus

Step 4: 

Top the avocado hummus deliciousness with some of your veggie mixture.

Hummus Veggie Wrap build it

Step 5: 

Now you’re ready to wrap it up. Fold the sides over like this:

Hummus Veggie Wrap-folding the sides

This will help keep everything inside of the tortilla. Then, you fold up the opposite sides like this:

Hummus Veggie Wrap- folding the second side

Step 6:

Hummus Veggie Wrap-browning the outside

Once it’s wrapped up, you’re ready to put it back into the dry pan. Heat it over medium heat until both sides are lightly browned and slightly crisp. SO GOOD.

Here’s the printable recipe for ya!

Print
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Hummus Veggie Wrap recipe close up

Hummus Veggie Wrap


★★★★★

5 from 3 reviews

  • Author: Maryea Flaherty | Happy Healthy Mama
  • Total Time: 20 minutes
  • Yield: 4 wraps 1x
Print Recipe
Print Recipe

Description

This Hummus Veggie Wrap is filled with goodness and amazing flavor.


Ingredients

Scale
  • 1 tablespoon avocado oil
  • 1 cup finely chopped kale
  • 1 cup finely chopped red onion
  • 4 asparagus spears, but into small pieces
  • 1 teaspoon minced garlic
  • 1/2 cup cooked black beans
  • 1/2 cup corn kernels
  • 1/2 cup cooked rice
  • 2 tablespoons lemon juice, divided
  • salt and pepper
  • 1/2 cup shredded Monterey jack cheese
  • 1 avocado
  • 2/3 cup hummus
  • 4 flour tortillas (see notes)

Instructions

  1. In a large skillet, heat the oil over medium heat. Add the kale, onion, asparagus, and garlic and sauté until the kale is bright green and the onion and asparagus are softened, about 7 minutes.
  2. Add the beans, corn, and rice to the skillet and season well with salt and pepper and add 1 tablespoon of lemon juice. Stir to combine and continue to cook until everything is hot, about 2-3 more minutes.
  3. Transfer the vegetable mixture to a bowl and wipe out the pan. Add the shredded cheese to the bowl and stir to combine.
  4. In a small bowl, mash the avocado and add 1 tablespoon lemon juice and a pinch of salt.
  5. Divide the mashed avocado evenly among the tortillas and spread it in a thin layer  and then do the same with the hummus. Top each tortilla with an equal portion of the veggie mixture. Fold the tortillas’ sides up and then the second sides to contain the filling. (See pictures in blog post)
  6. Reheat the dry pan and heat each wrap until it is lightly browned and slightly crispy on both sides. Enjoy!

Notes

I used these 7 inch low carb tortillas*. If you use the large size, it will make 2 wraps instead of 4.

*affiliate link

  • Prep Time: 5 minutes
  • Cook Time: 15 minutes

Nutrition

  • Serving Size: 1 wrap
  • Calories: 410
  • Sugar: 5 grams
  • Fat: 21.75 grams
  • Carbohydrates: 48.7 grams
  • Protein: 16 grams

Did you make this recipe?

Tag @happyhealthymama on Instagram and hashtag it #happyhealthymama

If you love vegetarian lunches, you might also like this Buffalo Chickpea Salad Sandwich. Another good one!

If you make this Hummus Veggie Wrap recipe, or any Happy Healthy Mama recipe, I would LOVE to see it! Please take a pic and share it on Instagram or the Happy Healthy Mama Facebook page and tag me @happyhealthymama ?

Also, if you try this recipe, would you mind rating the recipe with stars when you leave a comment? It’s VERY helpful for me and other readers if the recipes have ratings and reviews. I appreciate you!

If you’d like to save this recipe for later, here’s an image to save to your Pinterest recipe board!

Hummus Veggie Wrap Recipe #lunch #vegetarian #recipes #hummus #avocado #beans #ideas #meatlessmonday

 

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Filed Under: Lunch Recipes

Previous Post: « Making the Switch to an Organic Mattress: My Green Mattress Review
Next Post: Banana Chocolate Chip Blondie Recipe (Vegan & Gluten Free) »

Reader Interactions

Comments

  1. Marie says

    February 25, 2023 at 10:36 pm

    Very very nice. I substituted frozen spinach for Kale and chickpeas for black beans. I wanted to go with what I had in the cupboard. I used pumpkin and kumara flavoured hummus which gave it a slight spiciness but didn’t overpower the other flavours.

    ★★★★★

    Reply
    • Maryea says

      February 27, 2023 at 6:58 am

      Sounds like delicious substitutions! Thank you for letting me and the other readers know. 🙂

      Reply
  2. George says

    March 4, 2019 at 4:13 pm

    Needs a bit of cilantro

    ★★★★★

    Reply
  3. Leslie Roe says

    April 18, 2018 at 1:54 pm

    I always eat the veggie wrap from Tropical Smoothie its my favorite! So happy to see a recipe!

    ★★★★★

    Reply
    • Maryea says

      April 18, 2018 at 3:34 pm

      Yay! I hope you love this.

      Reply
  4. Rose smith says

    April 11, 2018 at 4:26 am

    Veggie wrap looks too pretty to eat! Thanks for sharing!!

    Reply

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