Room Service Hummus and Avocado Wrap
A satisfying, crisp veggie wrap using simple, standard hotel room service ingredients. Built with fiber-rich hummus, avocado, and black beans, it is carefully constructed to support stable blood sugar and heart health.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Lay the flour tortilla flat on a…
- 01
Lay the flour tortilla flat on a…
Lay the flour tortilla flat on a clean plate or cutting board.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Spread the hummus evenly across the middle…
Spread the hummus evenly across the middle of the tortilla, leaving a 1-inch (2.5cm) border around the edges.
Tap card to mark done - 03
Scatter the canned black beans
Scatter the canned black beans, cucumber slices, and diced tomato over the hummus.
Tap card to mark done - 04
Top the vegetable layer with the shredded…
Top the vegetable layer with the shredded lettuce and avocado slices.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Fold the bottom edge of the tortilla…
Fold the bottom edge of the tortilla up over the filling, fold in the two sides, and roll tightly from the bottom to form a secure wrap.
Tap card to mark done - 06
Cut the wrap in half diagonally and…
Cut the wrap in half diagonally and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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