Wraps, Pitas + Tacos

quick vegan luch ideas hummus veggie wrap rainbow roll Dr Fuhrman Eat to live 6 week program nutritarian no oil oil freeI’m a huge advocate of salads for lunch, or really salads for any meal, but sometimes (especially with the chill of winter), something a bit more is required!  Enter these super-quick and packed-full-of-veggies Rainbow Hummus Rolls.

Raise your hand if you love learning new, easy (and healthy) vegan lunch ideas?

I thought so!

Well, I’m here to deliver on some serious plant-powered goodness that is surprisingly satisfying and a nice weekly change-up from your standard salad.

Um, just look at the veggieliciousness going on here:

Easy healthy lunch ideas vegan Eat to Live Program recipe Dr Fuhrman whole food plant basedBeing nutritarian means eating a goal of 1 pounds of fresh veggies daily.

Though not as potent as a salad, these rainbow rolls will have you well on your way to your daily dose of fresh, raw veggies–and it’s going to be hella yummy along the way!

Eat these Rainbow Hummus Rolls for lunch with your favorite no-oil, low-salt veggie or bean-based soup!

Let’s dig right in…

Chopped fresh veggies Dr fuhrman eat to live 6 week plan program how to be nutritarian oil free recipe no oilYour first step is to round up all the fresh veggies you can muster!  More is better!

This can be made even easier if you follow my salad-bar-in-the-fridge approach to weekly food prep!

Chop, dice, slice or sliver your favorites and get ready to roll…

You’ll need a batch of No-Oil Humus to be the glue that holds all the veggie goodness together!  You’ll also need to grab you’re favorite vegan whole wheat wrap.  Or, if you’re feeling up to some cooking, try this 4-ingredient wheat wrap recipe from The Lean Green Bean!

Rainbow Hummus Veggie Wrap Rolls recipe Dr Fuhrman Eat to Live program 6 week diet nutritarian Dr Greger whole food plant based recipe healthy lunchI made these over the weekend, for hubby and I, and paired them with Beet-Hummus dressing for fun dipping and a bowl of black bean and veggie soup on the side.

Warm, comforting, fun and fresh, here’s your recipe:


Rainbow Hummus Recipe Pic 100
5 from 2 votes

Rainbow Hummus Rolls

Veggie-packed, plant-powered goodness, these rolls make the perfect quick lunch paired with your favorite bean or veggie soup!

Prep Time 7 minutes
Cook Time 5 minutes
Total Time 12 minutes
Servings 2 servings


  • 2 vegan whole wheat wraps
  • 1/2 cup diced red peppers
  • 1/2 cup diced yellow pepper
  • 1/2 cup diced red cabbage
  • 2 large carrots, peeled
  • 6 to 8 tbsp no-oil, no-added-salt hummus
  • 2 tbsp raw, unsalted sunflower seeds or use any raw seeds of your choice


  1. Heat wraps for 10 to 20 seconds in the microwave.

  2. Use this No-Oil Nutritarian Hummus recipe.  Depending on the diameter of your wrap, spread each with 3 to 4 tbsp. hummus. 

  3. Divide veggies and sprinkle on top of the hummus on each wrap. Make sure to stop your veggies about 2 inches down from the edge of the tortillas (this will help the wraps seal up better).

  4. Starting on the opposite end of where you left a gap, roll upwards tightly and press down to seal.

  5. Eat as whole wraps or cut into 1 1/2 to 2 inch pieces to make sushi-like rolls!  Serve with your favorite plant-based dip (like this No-Oil Beet Hummus Dressing) or eat with your favorite soup!

If you give this recipe a try come on back and share what you thought–I love getting recipe feedback!

xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Pam says:

    This looks so good. Do you have a special machine that chops all your veggies so perfectly? Do you use the Ezekial Wraps?

    • Kristen says:

      Hi Pam!

      Lol, I don’t have a machine for my veggies–just good old fashioned OCD! For the carrots I used a potato peeler.

      Yes, I have used Ezekiel wraps for this recipe before, but really any vegan wraps will do perfectly!

      Hope you give the recipe a go!

      xo, Kristen

  • Alyssa McCord says:

    I can not find a good wrap. Everything I find has oil, tons of additives, etc. Any ideas on what to do?

    • Kristen says:

      Hi Alyssa!

      Yeah, I feel you on this one! It is really hard to find a decent wrap and the ones that are the cleanest (I’m thinking Ezekiel brand) don’t really roll up well. When I make this recipe I usually make one large wrap and I consider that my “1 cup of whole grains for the day” quota.

      It’s not as clean as it could be but Dr. Fuhrman does allow for 100 calories from low-nutrient foods per day.

      xo, Kristen

  • Darlene says:

    This looks beautiful! Looking forward to trying this! The photo looks like there are chopped scallions/green onions but don’t see it in the recipe ingredients – is that what it is? I love all the color in so many of your recipes!

    • Kristen | Hello Nutritarian says:

      Hi Darlene,

      Yes, thank you for pointing that out, there are green onions in there!

      I will update the recipe now!

      You are going to love these so yummy and easy to make!

      xo, Kristen

  • Joan Reid says:

    I am so excited to find you. Love love the recipes, vibrant colours.i have tried Dr.F.before too lost some but gain some even had a set of Dvd,books but anyway yours look so enticing &i am grateful to have you understanding the struggle i am so ready for this again 👍👍

    • Kristen | Hello Nutritarian says:

      SO lovely to meet you, Joan!

      I’m so happy you’re enjoying the site and finding it helpful to restart your nutritarian journey!!

      Wishing you the absolute best and please let us know your progress!

      xo, Kristen

  • Blair says:

    I’m excited to try this recipe. I’m wondering the reason for heating the wraps. Would I be able to skip this step to make the wraps the night before?

    • Kristen | Hello Nutritarian says:

      Hi Blair,

      Yes, you totally could! I just heat them up because I like them soft–just a texture thing!

      Hope you love them!

      xo, Kristen

  • Colleen says:

    I plan to make these to take to my fiber guild meeting later this month. So happy to have found your site, your recipes and batch cooking ideas look super.

    • Kristen Hong says:

      Hi Colleen!

      Oh I’m so happy to hear you’re enjoying the site and recipes–this is one of my favorites and so easy to whip up!

      Hope they are a hit at your meeting!

      xo, Kristen