Sandwiches

Serving

Sandwiches Kid-friendly Quick & easy

Veggie Wrap

Name: Veggie Wrap
Total time: 10 min
Yield: 4 servings
Cuisine: Sandwiches
Ingredients: 3 tbsp roasted red pepper hummus; 1/4 cup julienned cucumber; 1/4 cup sliced red bell pepper; 1/2 cup fresh baby spinach; 2 tbsp shredded carrots; 1 large spinach or whole wheat wrap

A fresh, crunchy wrap packed with colorful vegetables and hummus.

10 minutes

Serves 4

Lunch

5 min prep

8 min cook

Contains common allergens

Sesame Wheat

In the app, Listahan checks these against your household automatically.

Good to know

Ready in under 30 minutes

Matched from this dish's own ingredients and timing. Browse more: 30-minute meals

Instructions

6 steps

1
Lay the spinach wrap flat on a clean cutting board.
2
Spread the roasted red pepper hummus evenly over the center of the wrap, leaving a generous 2-inch border around the edges.
3
Layer the baby spinach leaves directly onto the hummus to act as a base.
4
Arrange the julienned cucumber, sliced red bell pepper, and shredded carrots longitudinally across the spinach.
5
Fold the sides of the wrap inwards, then tightly roll from the bottom up, ensuring the vegetables are compressed tightly inside.
6
Cut the wrap in half diagonally with a sharp knife and serve immediately, or wrap tightly in parchment paper for a portable lunch.

Veggie Wrap — plated and served — Serving moment. How Veggie Wrap looks plated and ready to eat — a representative photo, not a step in the recipe.

Listahan Family Score™

79/100

Good fit for most families

Allergen-friendly 80

Kid-friendly 85

Weeknight-easy 96

Budget-friendly 86

Great leftovers 56

Pantry-friendly 47

Score reflects how well this recipe fits a typical busy household. In the app, your Family Score is personalized to your household's allergens, kids, and pantry.

Nutrition

per serving

Calories

1 g

Protein

3 g

Carbs

1 g

Fat

Estimated per serving. Actual values depend on the brands and portions you use.

Listahan cooking guide

Chef notes & practical guide

Technique notes, ingredient swaps, serve-alongside ideas, storage guidance, and equipment for this recipe.

Cultural context

The hummus-based veggie wrap rose out of North American cafe and deli culture in the 1990s as a vegetarian counterpart to the deli sandwich, borrowing hummus from Levantine cuisine as both spread and protein. It became a lunch standard because it delivers a satisfying handheld without meat or much cooking.

Listahan note

This version layers spinach directly on the hummus before the wet vegetables, building a leaf barrier so the cucumber and pepper do not soak the wrap.

Technique cues

Spreading the hummus across the center while leaving a 2-inch border gives the wrap something to seal against when rolled, so it does not burst.
Laying spinach against the hummus first creates a dry layer that keeps the juicy cucumber and pepper from wetting the tortilla.
Arranging the cut vegetables lengthwise rather than in a heap lets you compress them tightly so the roll stays firm and slices cleanly.

Kitchen flow

Parallel prep: Julienne and shred all the vegetables onto one board first so assembly is just spread, layer, and roll.
Make-ahead: Wrap it tightly in parchment and it holds a few hours, since the spinach barrier keeps the bread from soaking.
Leftover move: Extra cut vegetables and hummus become a quick crudite-and-dip plate.
Cleanup rhythm: Just a cutting board and a knife, with no pots or heat to clean.

Ingredient brief

Role, handling, and swap guidance for each key ingredient.

roasted red pepper hummus

Spread and protein anchor

Purpose: Hummus is both the binder and the main source of richness and protein in a meatless wrap.

Handling: Spread evenly over the center, leaving a wide border so it seals the roll.

Adaptation: Plain or garlic hummus works; mashed avocado is creamier but oxidizes faster.

julienned cucumber

Crunch and freshness

Purpose: Cucumber adds cool crunch and water-fresh contrast to the dense hummus.

Handling: Cut into thin julienne and pat dry so it adds crunch without sogginess.

Adaptation: Thinly sliced zucchini or jicama gives a similar fresh crunch.

sliced red bell pepper

Sweet crunch

Purpose: Red pepper brings sweetness and color that lift the earthy hummus.

Handling: Slice into thin strips and lay them lengthwise for an even bite.

Adaptation: Roasted red pepper is softer and sweeter; shredded cabbage adds more crunch.

fresh baby spinach

Moisture barrier and greens

Purpose: Spinach doubles as the leaf layer that protects the wrap and as fresh greens.

Handling: Lay a flat bed of leaves directly on the hummus before the wet vegetables.

Adaptation: Spring mix or arugula works; arugula adds a peppery bite.

shredded carrots

Texture and color

Purpose: Carrots add sweetness, color, and a fibrous crunch that rounds out the filling.

Handling: Scatter loosely so they distribute through each bite.

Adaptation: Shredded beet adds earthiness and color but bleeds slightly.

Technique notes

Pat the cucumber dry, since it carries the most water and is the main soggy-wrap culprit.
Compress the vegetables firmly as you roll so the wrap slices cleanly instead of unspooling.
Leave a real border of bare tortilla so the hummus seals the seam shut.

Ingredient swaps

Gluten-free direction: Use a gluten-free tortilla; the hummus and vegetables are naturally gluten-free.
Lower-sodium direction: Choose a low-sodium hummus and rinse any canned vegetables, leaning on raw produce for flavor.
Weeknight shortcut: Use a bagged shredded slaw mix in place of cutting carrots and cabbage separately.

Serve alongside

Tabbouleh
Marinated olives
Lentil soup
Pita chips with extra hummus
Cucumber-mint water
Sparkling water with lime
Green tea

Serving suggestions only — check pairings for your household's allergens.

Storage & reheating

Wrapped in parchment, it keeps about 1 day refrigerated thanks to the spinach barrier.
Serve cold; this wrap is not reheated.
Not suitable for freezing because the fresh vegetables turn watery on thaw.

Equipment

Sharp knife and cutting board
Box grater for the carrots
Parchment paper for wrapping

Make this household-aware

Listahan Pro checks this recipe against your household's allergens, finds pantry-aware swaps, builds the shopping list, and helps you plan the week around it.

Get the app