Field Trip Lunch Rainbow Wraps (Printable Version)

Fresh wraps with crisp colorful veggies and creamy spreads, perfect for a nutritious midday meal.

# Needed Ingredients:

→ Wraps

01 - 4 large whole wheat tortillas

→ Spreads

02 - 4 tablespoons hummus, classic or flavored

→ Vegetables

03 - 1 medium red bell pepper, thinly sliced
04 - 1 medium yellow bell pepper, thinly sliced
05 - 1 medium carrot, peeled and julienned
06 - 1 small cucumber, julienned
07 - 1 cup purple cabbage, shredded
08 - 1 cup baby spinach leaves
09 - 0.25 cup fresh parsley or cilantro, chopped, optional

→ Optional Add-ons

10 - 1 avocado, sliced
11 - 4 tablespoons crumbled feta cheese

# Steps:

01 - Lay a tortilla flat on a clean surface. Spread 1 tablespoon of hummus evenly over the entire tortilla, leaving a small border.
02 - Arrange the sliced bell peppers, carrot, cucumber, purple cabbage, and spinach in horizontal rows across the center of the tortilla to create a vibrant rainbow effect.
03 - Sprinkle with chopped herbs, avocado slices, and feta cheese if using.
04 - Fold the sides of the tortilla inward, then roll tightly from the bottom up to enclose the filling completely.
05 - Repeat the assembly process with remaining tortillas and fillings.
06 - Slice each wrap in half diagonally. Wrap tightly in parchment paper or foil for convenient transport and storage.

# Expert Advice:

01 -
  • It comes together in 15 minutes with zero cooking, so even mornings when you're running late are still manageable.
  • The vegetables stay crisp and fresh for hours, making it genuinely better than a soggy sandwich by noon.
  • Kids will actually eat their vegetables when they're arranged like a rainbow instead of hidden under lettuce.
02 -
  • Prep all your vegetables before you start assembling or you'll be halfway through rolling when you realize you haven't sliced the pepper yet.
  • If you add avocado, do it immediately before rolling since it browns faster than you'd think, but skipping it entirely still makes a delicious wrap.
03 -
  • Toast your tortilla lightly for 20 seconds in a dry pan before filling it, which makes it more pliable and keeps it from cracking when you roll.
  • The diagonal slice isn't just prettier—it actually makes the wrap easier to hold and less likely to fall apart in your hands as you eat.
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