These Veggie Spinach Wraps with Hummus are a delicious and nutritious way to enjoy a fresh, no-cook meal. With layers of creamy hummus, crunchy carrots, silky avocado, and crisp baby spinach, each bite is full of flavor and texture. Plus, Everything Bagel seasoning adds a hint of savory goodness that ties it all together. Perfect for a quick lunch, meal prep, or a light dinner, these wraps are as versatile as they are delicious. Whether you’re looking for a plant-based meal or just need something easy and satisfying, these wraps are the ultimate go-to. Pair them with a side of fresh fruit or a simple salad, and you’ve got a wholesome meal in minutes!
Full Recipe:
Ingredients:
- 4 large spinach tortillas (wraps)
- 1 cup hummus (homemade or store-bought)
- 1 teaspoon Everything Bagel seasoning (optional)
- 4 cups baby spinach
- 1 avocado, sliced
- 2 slices red onion, rings separated
- 2 cups shredded carrots
- 1 cup alfalfa sprouts or microgreens
- Salt to taste
Directions:
- Lay tortillas flat on a work surface and spread hummus evenly over each one.
- Sprinkle Everything Bagel seasoning and a pinch of salt over the hummus.
- Distribute the baby spinach, avocado slices, red onion, shredded carrots, and sprouts evenly over one side of each tortilla.
- Roll the tortillas tightly, sealing the edges with hummus. Place seam-side down to keep them from unrolling.
- Cut each wrap in half and serve immediately, or wrap tightly in foil and refrigerate for up to 6 hours.
Prep Time: 15 minutes | Cooking Time: None | Total Time: 15 minutes
Kcal: 441 kcal | Servings: 4 wraps
Why You’ll Love This Recipe
1. Quick and Easy to Make
One of the biggest advantages of this recipe is how effortless and fast it is to prepare. You don’t need any special cooking skills, and in just 5-10 minutes, you can have a delicious meal ready to enjoy. Whether you’re making it fresh for lunch or preparing it in advance, the minimal effort involved makes it a winner for anyone with a hectic schedule.
2. Packed with Nutrients
These wraps are a powerhouse of nutrition, offering fiber, healthy fats, plant-based protein, and essential vitamins and minerals. The combination of fresh spinach, avocado, carrots, and sprouts ensures that every bite is loaded with antioxidants, fiber, and phytonutrients that support overall health. Hummus, made from chickpeas, is an excellent source of plant-based protein, healthy carbohydrates, and heart-friendly unsaturated fats, making this dish a well-rounded and nutrient-dense meal.
3. A Plant-Based Protein Source
With 13 grams of protein per wrap, this recipe is ideal for vegetarians and vegans looking to meet their daily protein needs. Hummus, made from chickpeas, is naturally high in protein and fiber, helping you stay full for longer. Additionally, the combination of vegetables and whole grains makes it a complete and satisfying meal.
4. Customizable to Your Taste
Another reason this dish is a favorite is its versatility. You can easily modify the ingredients based on your personal preferences or what you have available. Want more crunch? Add some sliced bell peppers or cucumbers. Prefer a bit of spice? Mix in some chili flakes or drizzle with sriracha. The possibilities are endless, making it an adaptable recipe that never gets boring.
5. Perfect for Meal Prep
These wraps are a fantastic meal prep option. While they are best enjoyed fresh, they can be prepared a few hours ahead of time and stored in the fridge for a grab-and-go meal. If you plan on making them in advance, you can lightly toast the tortilla or wrap them tightly in foil to keep them fresh. Whether you’re packing lunch for work, school, or a picnic, these wraps are a convenient and portable option.
Health Benefits of Key Ingredients
Every ingredient in this recipe brings health benefits, making these wraps not only tasty but also an excellent choice for a well-balanced diet.
Spinach Wraps
Spinach is rich in iron, calcium, and vitamin K, all of which are crucial for bone health. It’s also packed with antioxidants that help combat inflammation and support immune function. Using spinach wraps adds a pop of color while sneaking in some extra greens into your diet.
Hummus
Hummus, made from chickpeas, tahini, olive oil, and lemon juice, is a nutritional powerhouse. It provides plant-based protein, fiber, and healthy fats, which can help regulate blood sugar levels and keep you feeling full for longer. The presence of folate, magnesium, and iron also makes hummus a great option for overall health and energy levels.
Avocado
Avocados are loaded with heart-healthy monounsaturated fats, which help improve cholesterol levels and reduce the risk of heart disease. They are also rich in fiber, potassium, and antioxidants that support brain function and digestion. The creamy texture of avocado adds a satisfying richness to these wraps.
Carrots
Carrots provide a natural sweetness and crunch, along with a high dose of beta-carotene, which converts to vitamin A in the body. Vitamin A is essential for good vision, immune health, and skin repair. Additionally, the fiber in carrots supports gut health and digestion.
Alfalfa Sprouts
Sprouts are tiny but nutrient-dense, containing high levels of vitamins C and K, fiber, and enzymes that aid digestion. They add a fresh, slightly peppery taste to the wraps while enhancing their overall nutrient profile.
How to Serve These Wraps
These Veggie Spinach Wraps with Hummus can be enjoyed as a standalone meal or paired with various sides for a more complete dining experience. Here are some ideas to serve them:
- With a Side Salad: A simple side salad with leafy greens, cucumbers, and a light vinaigrette pairs perfectly with these wraps.
- With Fresh Fruit: A bowl of fresh berries, apple slices, or orange segments adds a refreshing touch.
- With a Smoothie: Blend up a fruit smoothie with bananas, spinach, and almond milk for a nutrient-rich meal combination.
- With Soup: A warm bowl of tomato or lentil soup complements the fresh crunch of the wraps beautifully.
Variations and Substitutions
This recipe is highly adaptable, and you can switch out ingredients to suit your taste or dietary needs. Here are some great alternatives:
- Switch Up the Wraps: Instead of spinach wraps, try whole wheat, gluten-free, or even collard green leaves for a low-carb option.
- Change the Hummus Flavor: Use roasted red pepper hummus, garlic hummus, or even a spicy chipotle hummus for a different twist.
- Add More Protein: If you’re not strictly plant-based, add grilled chicken, tofu, or tempeh for extra protein.
- Try Different Veggies: Substitute or add bell peppers, cucumbers, shredded cabbage, or tomatoes for a unique flavor combination.
- Drizzle with Sauce: For extra flavor, add a drizzle of balsamic glaze, tahini dressing, or hot sauce.
Conclusion:
Veggie Spinach Wraps with Hummus are an excellent choice for a healthy, delicious, and quick meal. They are nutrient-packed, easy to prepare, and fully customizable, making them ideal for a variety of dietary preferences and lifestyles. Whether you’re looking for a light lunch, a grab-and-go snack, or a wholesome dinner, these wraps will keep you satisfied while nourishing your body.
With their combination of fresh vegetables, creamy hummus, and flavorful seasonings, these wraps deliver both taste and nutrition in every bite. Try them out today and enjoy a vibrant, plant-based meal that fuels your body and delights your taste buds!