Fuel your morning with these vibrant Mediterranean Hummus and Veggie Wraps. They are a delicious, healthy breakfast wrap option that is incredibly easy to prepare and packed with flavor. You’ll love how fresh and satisfying these wraps are to start your day.
Key Ingredients & Substitutions:
- Whole Wheat Tortillas: You can use gluten-free tortillas or large lettuce cups for a lower-carb option.
- Hummus: Choose your favorite store-bought hummus or make your own for extra freshness.
- Fresh Vegetables: Bell peppers, cucumber, spinach, and red onion are ideal. Feel free to add grated carrots or shredded cabbage.
- Feta Cheese: If you prefer a dairy-free option, omit it or use a plant-based feta alternative.
Ingredients:
- 4 (8-inch) whole wheat tortillas
- 1/2 cup prepared hummus
- 1/2 red bell pepper, thinly sliced
- 1/2 cucumber, thinly sliced
- 1/4 red onion, thinly sliced
- 1 cup fresh spinach leaves
- 1/4 cup crumbled feta cheese (optional)
- 1 tablespoon fresh parsley, chopped (optional)
- Pinch of black pepper
How Much Time Will You Need?
- Total Time: 10 minutes
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Servings: 2 wraps
- Calories per serving: Approximately 320 calories
- Tools Needed: Cutting board, sharp knife
Step-by-Step Instructions:
1. Prepare Your Vegetables
Start by washing and thinly slicing your red bell pepper, cucumber, and red onion. Make sure the slices are uniform for easy wrapping. This step ensures all your fresh ingredients are ready to go into your healthy breakfast wraps.
2. Spread the Hummus
Lay each whole wheat tortilla flat on a clean surface. Evenly spread about two tablespoons of hummus over the entire surface of each tortilla. You want a good, consistent layer for flavor and moisture.
3. Layer Your Veggies
Arrange a handful of fresh spinach leaves over the hummus on each tortilla. Then, evenly distribute the sliced bell pepper, cucumber, and red onion. If you’re using feta cheese, sprinkle it over the vegetables.
4. Season and Roll
Add a pinch of black pepper and any optional chopped fresh parsley. Now, tightly roll each tortilla from one side to the other, creating a firm wrap. You can slice them in half diagonally for easier eating.
Variation Ideas:
- Add a drizzle of balsamic glaze or a squeeze of fresh lemon juice before rolling.
- Include sun-dried tomatoes or Kalamata olives for an extra Mediterranean kick.
- Try different flavored hummus, like roasted red pepper or garlic hummus.
- Boost protein with a sprinkle of chickpeas or a tablespoon of toasted pine nuts.
Storage Instructions:
These Mediterranean Hummus and Veggie Wraps are best enjoyed fresh. If you have leftovers, wrap them tightly in plastic film and refrigerate for up to 1 day. The vegetables can become slightly watery over time, so prepare them closer to eating for the best texture.
Frequently Asked Questions (FAQ):
Can I make these ahead of time?
It’s best to assemble these wraps right before eating to prevent the tortillas from getting soggy. However, you can chop your vegetables ahead of time and store them in an airtight container in the fridge.
What kind of tortillas work best?
Whole wheat tortillas are recommended for their nutritional value and flexibility, but you can use flour tortillas or even large lettuce leaves.
Are these wraps suitable for meal prepping?
For meal prep, keep the hummus and chopped vegetables separate. Assemble your healthy breakfast wraps just before you’re ready to eat.
Can I add more protein to these wraps?
Absolutely! Consider adding cooked, shredded chicken or a hard-boiled egg for extra protein.
Are these wraps good for kids?
Yes, these wraps are very kid-friendly. You can let them choose their favorite vegetables to include.
How do I prevent the wraps from falling apart?
Don’t overfill the wraps, and roll them tightly. You can also secure them with a toothpick if needed.
