Save This vibrant Pink Pickle Crunch Veggie Wrap has transformed my weekday lunches from boring to brilliant with its rainbow of vegetables and tangy pickled onions. The combination of creamy hummus with crunchy fresh vegetables creates a perfect balance that keeps me satisfied without weighing me down.
I created these wraps during a particularly busy work week when I needed something I could prepare ahead and grab from the fridge. Now they've become my go to solution whenever friends drop by unexpectedly for lunch.
Ingredients
- Whole wheat tortillas: the nutty flavor complements the fresh vegetables beautifully
- Hummus: creates a creamy base that helps hold everything together
- Red onions: transform into gorgeous pink pickled gems that add tang
- Colorful vegetables: carrot cucumber beet bell pepper each adding unique texture and nutrition
- Baby spinach or mixed greens: provides a fresh base and extra nutrients
- Purple cabbage: adds magnificent color and satisfying crunch
- Sunflower seeds: deliver a protein boost and delightful nuttiness
- Fresh dill: optional but adds a bright herbal note that elevates all flavors
Instructions
- Quick Pickle the Onions:
- Combine apple cider vinegar water sugar and salt in a small bowl stirring until completely dissolved. Submerge your thinly sliced red onions making sure every piece is covered by the liquid. Let them sit for at least 15 minutes while you prepare the other ingredients. The longer they soak the pinker and tangier they become transforming from sharp to subtly sweet.
- Prepare the Wrap Base:
- Lay each tortilla flat on your work surface and spread 2 to 3 tablespoons of hummus in an even layer leaving about a 2 cm border around the edges. This hummus layer acts as the glue that will help hold your wrap together while adding creamy protein rich goodness to each bite.
- Layer the Vegetables:
- Start with a bed of spinach or mixed greens then thoughtfully arrange your julienned carrots cucumber strips grated beets and sliced bell peppers in colorful rows across the center of each wrap. The key is creating even distribution so every bite contains a perfect balance of flavors and textures.
- Add the Signature Pink Pickles:
- Drain your now beautifully pink pickled onions and distribute them evenly across your vegetable layer. These pickled onions are the star ingredient that gives these wraps their distinctive tangy bright flavor profile that cuts through the creaminess of the hummus.
- Finish with Crunch and Herbs:
- Sprinkle roasted sunflower seeds across the vegetable layers adding essential healthy fats and protein. If using fresh dill scatter it over everything for bursts of herbal brightness that complements the pickled elements perfectly.
- Roll with Precision:
- Fold in the sides of your tortilla then tightly roll from the bottom up encasing all ingredients securely. A tight roll ensures your wrap holds together when cut and eaten. For best results roll as firmly as possible without tearing the tortilla.
- Slice and Serve:
- Using a sharp knife cut each wrap diagonally through the center to reveal the beautiful rainbow of ingredients inside. Serve immediately or wrap tightly in parchment paper for a portable meal later.
Save The pink pickled onions are truly the magical element in this recipe. I first learned to make quick pickled onions from my grandmother who added them to everything from tacos to salads. The transformation from sharp raw onion to sweet tangy pink ribbons still amazes me every time and they add such visual appeal to these colorful wraps.
Make Ahead Tips
These wraps can be surprisingly meal prep friendly if you know a few tricks. Prepare all components separately and store them in individual containers. The pickled onions actually improve with time becoming more flavorful after 24 hours in the refrigerator. When ready to eat simply assemble your wrap fresh to prevent sogginess. If you must make the entire wrap ahead wrap it tightly in parchment paper then in plastic wrap and consume within 8 hours.
Ingredient Substitutions
No need to worry if you dont have every ingredient on hand. These wraps are incredibly flexible. Swap the hummus for mashed avocado greek yogurt or white bean dip. Replace any vegetable with whatever is in season or available in your refrigerator. Kale works beautifully instead of spinach and any color bell pepper adds sweetness. For the pickled element try radishes or cabbage if onions arent your favorite. The beauty of this recipe is its adaptability.
Seasonal Adaptations
Spring version use tender pea shoots asparagus ribbons and radishes Summer version incorporate heirloom tomatoes and grilled zucchini strips Fall version feature roasted butternut squash thin apple slices and kale Winter version include
Serving Suggestions
These vibrant wraps deserve equally colorful companions. Serve alongside a simple cucumber and tomato salad dressed with lemon and olive oil. For a more substantial meal pair with a light soup like carrot ginger or cucumber gazpacho. These wraps also make an impressive addition to any picnic spread or potluck gathering where their vibrant colors will draw everyone in.
Save These wraps are a healthy and delicious way to elevate your lunch game. Enjoy the vibrant flavors and satisfying crunch of this delightful meal.