Vegan Hummus and Veggie Roll-Ups: A Healthy, Flavorful Snack

Vegan Hummus and Veggie Roll-Ups are a vibrant, nutritious snack that brings together the creamy goodness of hummus with an array of fresh vegetables, all wrapped in a convenient format. These roll-ups are perfect for lunch, a light dinner, or a refreshing appetizer. They are not only easy to prepare but also customizable, allowing you to experiment with various ingredients and flavors. Below, you’ll find a detailed recipe, including measurements, step-by-step instructions, nutritional information, and useful tips to make your cooking experience enjoyable.

Recipe Overview

Servings: 4 (makes 8 roll-ups)
Total Time: 20 minutes
Preparation Time: 15 minutes
Assembly Time: 5 minutes

Ingredients

For the Roll-Ups

  • 4 large whole grain or gluten-free tortillas (look for vegan options)
  • 1 cup hummus (store-bought or homemade)
  • 1 medium cucumber, thinly sliced
  • 1 medium bell pepper (red, yellow, or orange), thinly sliced
  • 1 medium carrot, peeled and julienned
  • 1 cup baby spinach or mixed greens
  • 1/4 cup red onion, thinly sliced
  • 1 avocado, sliced (optional)
  • Salt and pepper to taste
  • 1 tablespoon lemon juice (to drizzle on avocado, optional)

For Homemade Hummus (Optional)

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 clove garlic, minced
  • 1/2 teaspoon ground cumin
  • Salt and pepper to taste
  • Water as needed for desired consistency

Cooking Instructions

Step 1: Prepare the Homemade Hummus (if using)

  1. Combine Ingredients: In a food processor, add the drained chickpeas, tahini, olive oil, lemon juice, minced garlic, ground cumin, salt, and pepper.
  2. Blend Until Smooth: Pulse the mixture until smooth, scraping down the sides as necessary. If the hummus is too thick, add water a tablespoon at a time until you reach your desired consistency.
  3. Taste and Adjust: Taste the hummus and adjust the seasoning, adding more salt, pepper, or lemon juice if needed. Once done, transfer it to a bowl and set aside.

Step 2: Prepare the Vegetables

  1. Wash and Slice: Rinse all fresh vegetables under cold water. Thinly slice the cucumber, bell pepper, and carrot. For the spinach, you can leave the leaves whole or roughly chop them.
  2. Optional Avocado: If using avocado, slice it and drizzle with lemon juice to prevent browning.

Step 3: Assemble the Roll-Ups

  1. Spread the Hummus: Take a tortilla and lay it flat on a clean surface. Spread a generous layer of hummus evenly across the entire tortilla, leaving a small border around the edges.
  2. Layer the Vegetables: Starting at one end, layer the sliced cucumber, bell pepper, carrot, spinach, and red onion over the hummus. If using avocado, add the slices on top of the other vegetables.
  3. Season: Sprinkle a pinch of salt and pepper over the vegetables for added flavor.

Step 4: Roll the Tortillas

  1. Begin Rolling: Starting from the edge with the fillings, carefully roll the tortilla away from you, tucking in the filling as you go. Ensure that the roll is tight but not so tight that the filling spills out.
  2. Seal the Edge: Once rolled up, you can lightly press the seam to seal it. If necessary, you can use a little hummus on the edge to help it stick.

Step 5: Slice the Roll-Ups

  1. Cut into Pieces: Using a sharp knife, slice the roll-up into 1- to 2-inch pieces. This size makes them easy to handle and eat.
  2. Plate and Serve: Arrange the roll-ups on a serving platter. You can drizzle some extra hummus on the plate for dipping.

Step 6: Repeat

Repeat the assembly process with the remaining tortillas and filling ingredients until all the ingredients are used.

Nutritional Information (per roll-up)

  • Calories: 150
  • Protein: 5g
  • Total Fat: 6g
  • Saturated Fat: 1g
  • Total Carbohydrates: 22g
  • Fiber: 5g
  • Net Carbs: 17g
  • Sugar: 1g
  • Sodium: 200mg

Additional Information

Tips for Success

  • Tortilla Choice: Opt for whole grain or gluten-free tortillas that are labeled vegan. This ensures that all ingredients align with a plant-based diet.
  • Customizable Fillings: Feel free to add or substitute any of your favorite vegetables, such as zucchini, sprouts, or radishes. You can also add herbs like cilantro or parsley for extra flavor.

Storage and Serving Suggestions

  • Storage: Store leftover roll-ups in an airtight container in the refrigerator for up to 2 days. To keep the tortillas from becoming soggy, you can wrap each roll-up in parchment paper or plastic wrap.
  • Serving Suggestions: Serve the roll-ups with additional hummus, a light salad, or your favorite dipping sauce. These roll-ups make a great addition to a picnic or potluck.

Variations

  • Spicy Option: For a kick of heat, add sliced jalapeños or a drizzle of sriracha to the roll-ups.
  • Herbed Hummus: Experiment with different flavors of hummus, such as roasted red pepper or garlic, to add a unique twist to your roll-ups.

Meal Pairing Ideas

  • Light Lunch: Pair the roll-ups with a side of fresh fruit or a light soup for a complete meal.
  • Appetizer: Serve as an appetizer at gatherings, alongside olives, nuts, or other finger foods.

Nutritional Benefits

  • High in Fiber: These roll-ups are packed with fiber from the vegetables and whole grain tortillas, aiding digestion and keeping you full longer.
  • Vitamins and Minerals: The variety of vegetables used provides essential vitamins and minerals, making these roll-ups a nutrient-dense option.

Conclusion

Vegan Hummus and Veggie Roll-Ups are not just a delicious snack; they are a vibrant, healthy addition to your meal repertoire. Quick and easy to prepare, these roll-ups can be customized to suit your taste preferences and dietary needs. Whether you’re looking for a satisfying lunch, a light dinner, or an eye-catching appetizer, these roll-ups deliver on flavor and nutrition. Embrace the versatility of this recipe and enjoy the wholesome goodness it brings to your table!