Lemon-Herb Veggie Hummus Wrap with Feta

Why You’ll Love This Recipe

• Colorful, crunchy, and creamy—great texture in every bite.
• Fast to assemble with mostly no-cook ingredients.
• Balanced, bright flavors thanks to the lemon-herb splash.
• Perfect for meal prep, picnics, or quick lunches.

Grocery List

• Produce: 1 lemon, fresh parsley, baby spinach, cucumber, shredded carrots, jarred roasted red peppers
• Dairy: Feta cheese
• Pantry: Large flour tortillas, hummus, extra-virgin olive oil, dried oregano, kosher salt, black pepper, red pepper flakes (optional)

Full Ingredients

For the Wraps (4 servings)

• 4 large flour tortillas (10-inch)
• 1 cup hummus (240 g)
• 2 cups baby spinach, lightly packed (about 60 g)
• 1 cup shredded carrots (about 100 g)
• 1 cup cucumber, thinly sliced into half-moons (about 120 g)
• 1 cup roasted red pepper strips, drained and patted dry (about 170 g)
• 3 oz feta, crumbled (about 85 g)
• Optional garnish: 1 tsp lemon zest and a few parsley leaves

Lemon-Herb Splash

• 3 tbsp fresh lemon juice (45 ml)
• 2 tbsp extra-virgin olive oil (30 ml)
• 1 tbsp finely chopped fresh parsley (or dill)
• 1/2 tsp dried oregano
• 1/4 tsp kosher salt
• 1/8 tsp freshly ground black pepper
• Pinch red pepper flakes (about 1/8 tsp, optional)

Optional Warming

• Skillet method: dry skillet, medium heat
• Oven method: 300°F (150°C)
• Microwave method: damp paper towel

Step-by-Step Instructions

Step 1: Prep your produce

Rinse and dry the spinach. Thinly slice the cucumber into 1/8-inch half-moons. If your roasted red peppers are jarred, drain them well and pat dry with paper towels to prevent soggy wraps; cut into thin strips if needed. Crumble the feta and set aside.

Step 2: Mix the lemon-herb splash

In a small bowl, whisk together the lemon juice, olive oil, parsley, oregano, salt, black pepper, and red pepper flakes (if using) until emulsified. Taste and adjust salt or lemon to your liking. This bright, zesty dressing will lightly moisten the veggies and tie the flavors together.

Step 3: Warm the tortillas

For soft, flexible wraps, warm the tortillas. Skillet: heat a dry skillet over medium heat and warm each tortilla for about 30 seconds per side. Microwave: stack tortillas with a damp paper towel and heat for 20 seconds on high. Oven: wrap tortillas in foil and warm at 300°F (150°C) for 3 minutes. Keep them covered so they stay pliable.

Step 4: Spread the hummus

Lay out one tortilla and spread about 1/4 cup hummus evenly, leaving a 1-inch border all around to help with rolling. The hummus acts as a “glue” and moisture barrier, so try to coat from edge to edge without overloading.

Step 5: Layer the veggies and feta

Arrange 1/2 cup spinach down the center, followed by a generous layer of cucumbers, shredded carrots, and roasted red pepper strips. Drizzle 2–3 teaspoons of the lemon-herb splash over the veggies. Sprinkle about 3/4 oz crumbled feta over the top. Avoid piling too high—aim for an even layer so the wrap rolls neatly.

Step 6: Roll, slice, and serve

Fold the left and right sides inward over the filling, then roll tightly from the bottom up, keeping the wrap snug as you go. Place seam-side down and let it rest for 30 seconds to set. Slice in half on the diagonal. Repeat with remaining tortillas and fillings. Serve immediately, or wrap in parchment and refrigerate for later.

Pro Tips

• Pat roasted red peppers completely dry—excess moisture is the main cause of soggy wraps.
• Warm tortillas before filling to prevent cracking and ensure a tight, tidy roll.
• Keep the hummus layer even but not thick; it’s your flavor base and moisture barrier.
• Layer the crispest items (cucumber, carrots) next to the hummus for structural support.
• To seal the seam, briefly toast the rolled wrap seam-side down in a skillet for 30–45 seconds.

Variations

• Mediterranean Market: Add sliced Kalamata olives and thin red onion; swap parsley for dill and finish with a sprinkle of lemon zest.
• Spicy Harissa: Use harissa or chipotle hummus and add a few pickled jalapeño slices for heat.
• Protein Boost (still vegetarian): Add 1/4 cup crushed chickpeas or sliced baked tofu per wrap.

Storage & Make-Ahead

Assemble up to 24 hours ahead: spread hummus, add veggies and feta, drizzle lightly with the lemon-herb splash, then wrap tightly in parchment and refrigerate at or below 40°F (4°C). For best texture, keep the splash separate and drizzle just before eating if storing longer than 12 hours. Do not freeze. Leftovers keep well for 1 day; pat any added veggies dry before assembling to maintain crunch.

Nutrition (per serving)

Approximate: 500 calories; 15 g protein; 53 g carbohydrates; 25 g fat; 7 g fiber; 1,200 mg sodium. Values will vary based on tortilla size, hummus brand, and feta type.