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Rainbow Veggie Hummus & Avocado Wrap

Packed with creamy avocado, garlicky hummus and a rainbow of crisp veggies, this whole wheat wrap makes an easy, energizing lunch you can throw together in minutes. Built around low sodium ingredients and plenty of fresh produce, it fits naturally with DASH style eating while still tasting like a treat, not a diet.
Prep Time 15 minutes
Total Time 15 minutes
Servings 3
Calories 325kcal

Ingredients

  • 3 large 8-inch low-sodium whole-wheat tortillas
  • ¾ medium ripe avocado
  • 1 tsp fresh lemon juice
  • ¼ tsp garlic powder
  • 6 tbsp low-sodium or unsalted hummus
  • ¼ tsp freshly ground black pepper
  • 1 cup fresh baby spinach packed
  • 2 ½ cups assorted fresh vegetables sliced into thin strips (red bell peppers, cucumber, and carrots)
  • 4 ½ tbsp shredded reduced-fat low-sodium sharp Cheddar or Swiss cheese

Instructions

  • Prepare the Base: Lay one low-sodium whole-wheat tortilla flat on a clean, dry cutting board or work surface.
  • Season the Avocado: In a small bowl, mash the ¾ avocado with a fork until mostly smooth but still slightly chunky. Stir in the lemon juice and garlic powder to brighten the flavor.
  • Spread: Spread one-third of the seasoned avocado mixture (approx. ¼ avocado) evenly over the tortilla surface, leaving a ½-inch border clear along one edge to facilitate easier rolling and sealing.
  • Layer Hummus & Seasoning: Distribute 2 tablespoons of the low-sodium hummus gently over the avocado layer. Sprinkle a pinch of the freshly ground black pepper across the spreads.
  • Add Greens and Vegetables: Arrange one-third of the baby spinach (approx. ⅓ cup) over the hummus. Next, distribute one-third of the sliced assorted vegetables (approx. ⅚ cup) evenly on top of the spinach.
  • Top with Cheese: Sprinkle 1 ½ tablespoons of the shredded cheese over the vegetable layer.
  • Roll the Wrap: Carefully and firmly roll the tortilla, starting from the edge closest to you. Tuck in the fillings as you go to create a compact cylinder. The small un-spread border should help seal the wrap.
  • Serve: Slice the wrap in half, either straight across or diagonally, and serve immediately. Repeat steps 1-7 for the remaining two wraps.

Notes

  • Tortilla Selection: Sodium content in tortillas varies significantly by brand. Look for whole-wheat options with less than 250mg of sodium per serving to keep the sodium count low.
  • Hummus Tip: If you cannot find low-sodium hummus, you can make a quick version at home using no-salt-added canned chickpeas, tahini, lemon, and garlic.
  • Make Ahead: To prevent the tortilla from becoming soggy, layer the spinach between the spreads and the moist vegetables. These are best enjoyed within 24 hours.
Nutrition Information (Per Serving - 1 Wrap) Approximate values based on standard ingredients.
  • Calories: 325 kcal
  • Total Fat: 15g
  • Saturated Fat: 3g
  • Cholesterol: 10mg
  • Sodium: 360mg
  • Potassium: 600mg
  • Total Carbohydrates: 35g
  • Dietary Fiber: 9g
  • Sugars: 4g
  • Protein: 11g
  • Calcium: 210mg
  • Magnesium: 65mg