Colorful vegetable wraps with hummus and sprouts
Rainbow Veggie Wraps
Prep Time
15 min
Cook Time
0 min
Total Time
15 min
Servings
2
2 wraps
Difficulty
Easy
Cost
Budget
$
Rainbow Veggie Wraps
Colorful vegetable wraps with hummus and sprouts
★4.8(12)
Whole wheat tortillas filled with a rainbow of fresh vegetables, creamy hummus, and crunchy sprouts. A portable, nutrient-dense lunch you can eat on the go.
15m
Prep Time
0m
Cook Time
15m
Total Time
2
Servings
Easy
Difficulty
Budget $
Cost
Sarah Chen
(Updated )
These rainbow wraps prove that eating the rainbow can be delicious and convenient. Spreading hummus on the tortilla acts as both the binder and the sauce, keeping everything together.
This is the kind of recipe that defines American home cooking at its best — straightforward, satisfying, and built on flavors that everyone loves.
Ingredients
- 2 large whole wheat tortillas
- 1/4 cup hummus
- 1 carrot, julienned
- 1/2 red bell pepper, sliced thin
- 1/2 avocado, sliced
- 1/2 cup sprouts or microgreens
Instructions
- 1
Spread a generous layer of hummus across each tortilla, leaving a 1-inch border.
- 2
Arrange carrot strips, bell pepper slices, and avocado in rows across the center.
- 3
Add sprouts, shredded purple cabbage, and cucumber slices on top.
- 4
Fold in the sides of the tortilla, then roll tightly from the bottom edge.
- 5
Slice diagonally in half and serve, or wrap in foil for a portable lunch.
Serving Suggestions
Ways to Serve This Dish
Serve with classic coleslaw and cornbread on the side
Pair with fresh-cut fries or roasted potato wedges
Arrange on a platter for easy sharing at your next gathering
Pair with your favorite dipping sauce for extra flavor
Substitutions
Whole wheat tortillaCollard green leaf or rice paper
Grain-free wrap alternatives
HummusMashed avocado or cream cheese
Different spread with similar binding properties
Tips & Storage
Pro Tips
Warm the tortilla briefly to make it more pliable and less likely to tear.
Slice the wrap on a diagonal for the prettiest cross-section reveal.
Let the protein rest for 5-10 minutes after cooking to allow the juices to redistribute for maximum tenderness.
Season each component individually rather than seasoning at the end — this builds deeper, more complex flavor throughout.
Storage
Store leftovers in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze individual portions in freezer-safe containers for up to 3 months. Label with the date and recipe name.
Reheating
Reheat in a 350°F oven for 15-20 minutes until warmed through, or microwave individual portions for 2-3 minutes. Add a splash of broth or water to prevent drying. Stovetop reheating over medium-low heat is also effective.
Nutrition Facts
Per serving (0mg) · 2 servings
Calories280
LowModerateHigh
A moderate-calorie serving · based on a 2,000 cal daily diet
Protein8g
Carbohydrates14g
Fat34g
Fiber380mg
Sugar8g
Sodium4g
Nutritional values are approximate and may vary based on specific ingredients and preparation methods.
Frequently Asked Questions
- How do I keep wraps from getting soggy?
- The hummus layer acts as a moisture barrier between tortilla and veggies.
- Can I add protein?
- Grilled chicken, turkey, or marinated tofu strips are great additions.
About Sarah Chen
Sarah Chen is a professional recipe developer and food editor with over a decade of experience in test kitchens and food media. She trained at the Culinary Institute of America before spending six years developing and testing recipes for national food publications, where she honed her ability to translate restaurant techniques into approachable home cooking. At RecipePool, Sarah leads recipe development, ensuring every dish is tested at least three times for clarity, accuracy, and genuine deliciousness. When she is not in the kitchen, she is browsing farmers markets and collecting vintage cookbooks.
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