Description
A quick, no-cook assembly recipe for colorful veggie wraps with hummus and cheese, designed to be a fast, budget-friendly, and kid-approved lunch solution.
Ingredients
Scale
- 6 large flour tortillas (10-inch)
- 1 cup (240g) hummus (classic garlic or plain)
- 4oz soft cheese (cream cheese or mild cheddar slices)
- 1 cup (100g) shredded carrots
- 1 cup (80g) shredded red cabbage
- 1 medium cucumber, sliced thin
- 1 medium red bell pepper, diced
- Optional: 1 avocado, sliced
- Optional: ½ cup sprouts
- Optional: 1 cup cooked shredded chicken
Instructions
- Wash, dry, and prep all vegetables: slice cucumber into half-moons, dice bell pepper, and shred carrots and cabbage. Ensure veggies are dry to prevent soggy wraps.
- Lay out tortillas on a large plate or platter. Keep them covered with a damp paper towel to prevent drying out.
- Spread a generous layer of hummus (about 2 tablespoons) over each tortilla, leaving a 1-inch border at the top edge.
- Add the cheese on top of the hummus. If using cream cheese, spread a thin layer; if using cheddar, lay slices flat.
- Layer the vegetables on top of the cheese in sections (carrots, cabbage, cucumber, pepper) for visual appeal and even distribution. Avoid overstuffing.
- Starting from the bottom edge, fold the tortilla over the filling, tuck in the sides slightly, and roll tightly away from you.
- Wrap each finished wrap tightly in wax paper or parchment paper and place in an airtight container or lunchbox with an ice pack if packing for school.
Notes
Ensure vegetables are thoroughly dried before assembling to prevent the tortilla from becoming soggy. Tortillas should be kept covered with a damp towel while working to maintain pliability. These wraps are best eaten cold or at room temperature; do not reheat.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Cuisine: American
Nutrition
- Serving Size: 1 wrap
- Calories: 250
- Sugar: 6
- Sodium: 350
- Fat: 10
- Saturated Fat: 2
- Carbohydrates: 35
- Fiber: 4
- Protein: 8
Keywords: back to school lunch, kid-friendly meals, budget meals, veggie wraps, hummus wraps, no-cook recipes, meal prep, healthy lunch ideas, gluten-free options