Prep, cook, and total time	Calories per serving
Prep Time: 10 minutes Cook Time: None Total Time: 10 minutes	Approximately 250 calories Whole-grain tortilla: ~120 calories Hummus (2 tbsp): ~70 calories Vegetables (cucumbers, carrots, spinach): ~60 calories

Ingredients

• 1 whole-grain tortilla
• 2 tablespoons hummus
• ½ cup cucumber slices
• ½ cup shredded carrots
• ½ cup fresh spinach leaves
• Optional: a squeeze of lemon juice for added flavor

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Instruction

1. Lay the whole-grain tortilla flat on a clean surface.
2. Spread the hummus evenly over the tortilla.
3. Layer the cucumber slices, shredded carrots, and fresh spinach leaves on top of the hummus.
4. Optional: Add a squeeze of lemon juice for an extra zesty flavor.
5. Roll the tortilla tightly to form a wrap, slice in half, and serve immediately.

Photos

Extra tips

Flavor variations

• Add Protein: Include slices of grilled chicken or tofu for a more filling meal.
• Try Different Veggies: Add bell peppers, zucchini ribbons, or red onions for extra flavor and texture.
• Switch the Spread: Use avocado or a low-sodium yogurt-based dip instead of hummus.
• Herbal Twist: Add fresh basil or parsley for a burst of aroma and flavor.

Storage tips

• Assemble the wrap just before serving to maintain freshness and avoid soggy tortillas.
• Store prepared vegetables in an airtight container in the refrigerator for up to 2 days.
• If storing assembled wraps, wrap them tightly in parchment paper to maintain shape and texture.

Nutritional insight

• Hummus provides heart-healthy fats and plant-based protein, supporting healthy blood pressure.
• Cucumbers and spinach are hydrating and nutrient-dense, adding fiber and antioxidants.
• Carrots are rich in beta-carotene and potassium, which are beneficial for heart health.
• Whole-grain tortillas offer complex carbohydrates and fiber for sustained energy.

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