Looking for a meal that’s as stunning as it is delicious? These Colorful Vegan Rainbow Wraps with Crunchy Veggies and Hummus are a feast for the eyes and the taste buds. Packed with vibrant, fresh vegetables, creamy hummus, and optional protein, these wraps are perfect for meal prep, a quick lunch, or even a picnic.
Not only are they visually appealing, but they’re also nutrient-dense, providing plenty of vitamins, fiber, and plant-based goodness to fuel your day. Best of all, they’re easy to customize with your favorite flavors and fillings.
Why You’ll Love This Recipe
- Vibrant and Nutritious: A full spectrum of veggies delivers flavor and nutrients in every bite.
- Quick and Easy: Assemble these wraps in under 20 minutes with simple ingredients.
- Customizable: Use your favorite hummus flavor, veggies, and optional add-ins for a personal twist.
- Portable: Perfect for on-the-go meals or packed lunches.
Ingredients
For the Wraps:
- 4 large whole-grain tortillas (or gluten-free wraps)
- 1 cup hummus (store-bought or homemade)
- 1 cup shredded purple cabbage
- 1 medium carrot, julienned or shredded
- 1/2 cup red bell pepper, thinly sliced
- 1/2 cup cucumber, julienned
- 1/2 cup spinach leaves or mixed greens
- 1/4 cup fresh herbs, such as parsley or cilantro
Optional Add-Ins:
- Sliced avocado
- Cooked quinoa or brown rice
- Roasted chickpeas
- Vegan feta or nutritional yeast
For a Quick Dressing (Optional):
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Ingredient Breakdown
Hummus
Hummus acts as both a creamy base and a flavorful binder to hold everything together. Choose from classic, roasted red pepper, or garlic hummus for variety.
Veggies
A colorful mix of cabbage, carrots, bell peppers, and cucumbers provides crunch, flavor, and nutrients. Feel free to swap or add your favorite veggies!
Wraps
Whole-grain tortillas add fiber and a hearty base for the wraps. Gluten-free or collard greens can be used as alternatives.
Instructions
Step 1: Prep the Veggies
- Wash and dry all vegetables.
- Julienne or thinly slice the cabbage, carrot, bell pepper, cucumber, and any other veggies you’re using.
Step 2: Spread the Hummus
- Lay a tortilla flat on a clean surface.
- Spread a generous layer of hummus evenly across the tortilla, leaving a small border around the edges.
Step 3: Assemble the Wraps
- Layer the purple cabbage, carrot, red bell pepper, cucumber, spinach, and fresh herbs on top of the hummus. Add any optional add-ins, like avocado or roasted chickpeas.
- If using the quick dressing, drizzle a small amount over the veggies for added flavor.
Step 4: Roll the Wraps
- Tightly roll the tortilla, folding in the sides as you go to keep the fillings secure.
- Slice the wrap in half at a diagonal for a beautiful presentation.
Step 5: Serve and Enjoy
Serve immediately, or wrap tightly in parchment paper for on-the-go meals.
Picture Gallery
Tips and Variations
- Switch the Hummus: Try beet hummus, spinach hummus, or spicy harissa hummus for different flavors.
- Add Protein: Include baked tofu, tempeh, or a handful of edamame for a protein boost.
- Make It Grain-Free: Use collard greens or large lettuce leaves as a wrap alternative.
- Meal Prep: Wrap the assembled rolls in parchment paper and store in the fridge for up to 2 days. Slice just before serving to maintain freshness.
- Spice It Up: Add a pinch of chili flakes or drizzle with sriracha for a touch of heat.
Nutritional Information (Per Wrap – Without Add-Ins)
- Calories: 250
- Protein: 7g
- Carbohydrates: 35g
- Fat: 9g
- Fiber: 8g
- Vitamin A: 120% of the daily value
- Vitamin C: 70% of the daily value
These wraps are a well-rounded, healthy option for any meal of the day.
Conclusion
These Colorful Vegan Rainbow Wraps with Crunchy Veggies and Hummus are proof that healthy eating can be exciting, flavorful, and fun. Whether you’re a seasoned vegan or simply looking to add more plant-based meals to your diet, these wraps are an easy and delicious place to start.
Have you tried this recipe? Share your favorite variations or creative twists in the comments below, and don’t forget to tag us on social media with your beautiful rainbow wraps. We’d love to see your creations!
Frequently Asked Questions
1. Can I make these wraps gluten-free?
Yes! Use gluten-free tortillas or large collard green leaves as a wrap alternative.
2. What’s the best way to keep the wraps from getting soggy?
Use a layer of hummus as a moisture barrier and avoid overfilling with wet veggies. Wrap tightly in parchment paper to keep them fresh.
3. How can I store leftovers?
Store assembled wraps in an airtight container in the fridge for up to 2 days. If possible, keep the ingredients separate and assemble just before eating.
4. Can I use other spreads instead of hummus?
Absolutely! Try avocado spread, vegan cream cheese, or pesto for a fun twist.
5. Are these wraps good for kids?
Yes! They’re colorful, fun, and packed with crunchy textures. For kids, you can slice them into smaller pinwheel-style pieces for easy snacking.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.