Hummus and Veggie Roll Ups

A kid-friendly snack, these vegetarian and vegan veggie roll ups are both delicious and healthy. They double as a party appetizer for adults!

Hummus and Veggie Roll Ups | A Couple Cooks

This post was created in partnership with Dole. All opinions are our own.

Since we just had a little one, you’re probably expecting some kid-friendly recipes on A Couple Cooks, right? Though our baby is just 3 months, we’re starting early: and this one is friendly for both kids and adults! It’s a tasty, veggie-filled snack that’s fully plant-based (vegan), contains no sugar, and is simple to whip up. And honestly, we couldn’t stop eating these veggie roll ups ourselves. Keep reading for the veggie roll ups recipe, and more about feeding littles!

Related: 18 Delicious Healthy Snack Recipes | 10 Easy Recipes for Kids

Hummus and Veggie Roll Ups | A Couple Cooks

This hummus and veggie roll ups recipe is in honor of National Eat More Fruits and Vegetables Day, a holiday to encourage greater produce consumption to both combat and prevent disease. It’s also in honor of a fun initiative called Fuel Up with Dole, designed to make it easier for families to plan healthier road trips and summer vacations. The initiative kicks off today, and features character recipes, vacation nutrition tips, a family photo contest with prizes, and other fun activities inspired by Disney Pixar’s Cars 3 arriving in theaters June 16. You can enter the Fuel Up with Dole Sweepstakes today through July 19.

Our niece, Julia, and nephew, Miles, are huge Cars fans, and 7-year-old Julia loves to create her own recipes. So, we thought we’d consult with them for ideas on a healthy road trip snack that uses fruits and vegetables. Some of their brainstorms? Apples and grapes with cinnamon on top, strawberry cheesecake sandwiches, and peanut butter tortilla roll ups. Using the roll up idea, Alex and I created a savory rollup, using hummus for the base and sliced veggies on the inside. Since the veggie content is fairly light, we’d also recommend cutting up some carrot sticks and cauliflower florets to eat alongside. However, it’s a novel way for kids to get their veggies that’s clean and wholesome. Oh, and you could serve it with cinnamon-dusted fruit slices too!

Related: 15 Easy Vegetarian Lunch Ideas

Hummus and Veggie Roll Ups | A Couple CooksVegetable Hummus Tortilla Rollups | A Couple Cooks

Dole Fresh Fruits and Fresh Vegetables has developed a few other produce-heavy car trip recipes inspired by Disney Pixar’s Cars 3. If you’ve got little ones, these smoothie recipes are also a natural accompaniment to the hummus tortilla rollups:

As we grow into parenthood, I’m anticipating we’ll continue to find interesting, simple twists on ways to serve produce. For example, my favorite way to eat a banana as a kid was “rainbow:” which meant my mom simply sliced a banana and arranged the slices in a half-circle shape. With the difference it can make in your children’s overall health, using a little bit of creativity to make eating produce fun can be life-changing.

Related: 28-Day Healthy Meal Plan

Hummus and Veggie Roll Ups | A Couple Cooks

Did you make this recipe?

If you make these vegetable hummus tortilla rollups, we’d love to hear how they turned out. Leave a comment below or share a picture on Instagram and mention @acouplecooks.

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This recipe is…

This hummus and veggie roll ups recipe is vegetarian, vegan, plant-based, dairy-free, and sugar-free. For gluten-free, use gluten-free tortillas.

Hummus and Veggie Roll Ups | A Couple Cooks
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Vegetable Hummus Tortilla Rollups | A Couple Cooks

Hummus and Veggie Roll Ups


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  • Author: a Couple Cooks
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Total Time: 10 minutes
  • Yield: 8 1x

Description

A kid-friendly snack, these vegetarian and vegan veggie roll ups are both delicious and healthy. They double as a party appetizer for adults!


Scale

Ingredients

  • 4 large Dole® carrots
  • 1 large head Dole® broccoli
  • 1 small head Dole® cauliflower
  • 3 green onions
  • 8 8-inch whole wheat or multigrain tortillas
  • 8 ounces (1 cup) high quality hummus*, purchased or homemade

Instructions

  1. Peel and shred the carrots, using a julienne peeler or box grater. Slice the tops off of the broccoli and the cauliflower into very small pieces (as shown in the photograph). Thinly slice the green onions.
  2. Spread about 2 tablespoons of hummus onto a tortilla in a thin layer. Sprinkle another thin layer vegetables on top, taking care not to overfill and leaving the very top of the tortilla without vegetables (as shown in the photograph). Starting from the bottom of the circle, tightly roll the tortilla; as you roll to the top, the vegetables will naturally move up and distribute evenly through the rollup. Use a serrated knife to cut the roll into 6 or 8 pieces. If desired, spear with toothpicks. Refrigerate until serving.

Notes

The overall flavor is highly dependent on the brand of hummus; make sure to use a high quality brand that you love.

  • Category: Snack
  • Method: Raw
  • Cuisine: American

Keywords: veggie roll ups

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About the Authors

Sonja Overhiser

Cookbook Author and writer

Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.

Alex Overhiser

Cookbook Author and photographer

Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.

1 Comment

  • Reply
    Kelli @ Hungry Hobby
    May 26, 2017 at 7:25 pm

    Yumm!!! I’ve been doing this with collard green leaves, but a tortilla would make it a little more filling!

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