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Ultimate Loaded Veggie Hummus Wrap

This vibrant and satisfying loaded veggie hummus wrap is packed with fresh ingredients and wholesome goodness. Creamy avocado and flavorful hummus bind together a colorful array of crisp vegetables, all bundled in a soft whole-wheat tortilla. It's a perfect quick lunch or a light, energizing meal.
Prep Time 15 minutes
Total Time 15 minutes
Servings 3
Calories 385kcal

Ingredients

Wraps & Spreads:

  • 3 large 8-inch whole-wheat tortillas
  • ¾ medium ripe avocado
  • 6 tablespoons ⅜ cup hummus

Fresh Produce:

  • 1 cup fresh baby spinach
  • 2 ½ cups assorted fresh vegetables sliced (e.g., a mix of red bell peppers, cucumber, and carrots)

Dairy & Seasoning:

  • 6 tablespoons ⅜ cup shredded sharp Cheddar cheese
  • ¼ teaspoon freshly ground black pepper

Instructions

  • Prepare the Base: Lay one whole-wheat tortilla on a clean, dry cutting board or work surface.
  • Mash and Spread Avocado: In a small bowl, gently mash the ¾ avocado with a fork until it reaches a mostly smooth consistency with a few small chunks, if desired. Spread one-third of this mashed avocado (about ¼ avocado) evenly over the surface of the tortilla, leaving approximately a ½-inch border clear along one edge to facilitate easier rolling and sealing.
  • Layer Hummus & Seasoning: Distribute 2 tablespoons of hummus (one-third of the total) over the avocado layer. Sprinkle about one-third of the ¼ teaspoon of freshly ground black pepper across the spreads.
  • Add Greens and Vegetables: Arrange one-third of the baby spinach (approximately ⅓ cup) over the hummus. Next, distribute one-third of the 2 ½ cups of sliced assorted vegetables (approximately ⅚ cup) evenly on top of the spinach.
  • Top with Cheese: Sprinkle 2 tablespoons of shredded sharp Cheddar cheese (one-third of the total) over the vegetable layer.
  • Roll the Wrap: Carefully and firmly roll the tortilla, starting from an 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: If desired, slice the wrap in half, either straight across or diagonally, for easier handling.
  • Repeat: Follow steps 1-7 to assemble the remaining two wraps with the remaining ingredients.

Notes

DASH Diet Considerations:
This Ultimate Loaded Veggie Hummus Wrap aligns well with the principles of the DASH (Dietary Approaches to Stop Hypertension) diet by emphasizing whole grains, an abundance of vegetables, and healthy fats from avocado and hummus. The sodium content per serving is moderate. To further enhance its DASH friendliness for individuals on stricter sodium limits, readers may consider using low-sodium tortillas, preparing hummus from scratch with no added salt, or selecting reduced-sodium cheese.
Nutrition Information (Per Serving - 1 Wrap):
  • Calories: 385 kcal
  • Total Fat: 19.5g
  • Saturated Fat: 5.5g
  • Cholesterol: 15mg
  • Sodium: 583mg
  • Total Carbohydrate: 41.6g
  • Dietary Fiber: 10.4g
  • Total Sugars: 3.7g
  • Protein: 12.2g
  • Vitamin A: 6690 IU
  • Vitamin C: 44mg
  • Folate: 97mcg
  • Calcium: 233mg
  • Iron: 2.9mg
  • Magnesium: 92mg
  • Potassium: 692mg
Estimates are based on a specific ingredient list (whole wheat tortilla 57g, avocado 37.5g, hummus 30g, spinach 10g, mixed vegetables 84g [red bell pepper, cucumber, carrot equally divided], sharp cheddar cheese 15g) and may vary based on actual ingredients used.