Easy Mediterranean Veggie Wraps

Short Description

Fresh, colorful, and full of zesty Mediterranean flavors—these veggie wraps come together quickly with hummus, crisp veggies, creamy feta, and optional olives all wrapped in whole wheat tortillas.

Why You’ll Love This Recipe

• Vibrant, crunchy, and satisfying with minimal prep
• Balanced layers of veggies, creamy hummus, and tangy feta
• Perfect for a light lunch, picnic, or on-the-go meal
• Easily customizable to include or omit add-ons

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 4 large whole wheat wraps or tortillas
• 1 cup hummus (store‑bought or homemade)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, thinly sliced
• ½ cup red bell pepper, thinly sliced
• ½ cup yellow bell pepper, thinly sliced
• ¼ cup red onion, thinly sliced
• 1 cup baby spinach or romaine lettuce
• ⅓ cup feta cheese, crumbled
• ¼ cup kalamata olives, sliced (optional)
• 2 tablespoons olive oil or lemon juice (optional drizzle)
• Salt and black pepper, to taste

Directions

1. Prep the Vegetables
   Slice cucumbers, cherry tomatoes, bell peppers, and red onion into thin strips or halves. Use pre-sliced veggies to save time if desired.
2. Lay Out the Wraps
   Place each whole wheat wrap or tortilla on a clean surface, ready to assemble.
3. Spread the Hummus
   Spread a generous layer of hummus evenly across each wrap, leaving a small border around the edges to help prevent spilling.
4. Add the Veggie Layers
   Evenly distribute the sliced cherry tomatoes, cucumber, red and yellow bell peppers, and red onion over the hummus. Add a layer of baby spinach or romaine lettuce on top.
5. Top with Feta and Olives
   Sprinkle crumbled feta cheese and sliced kalamata olives (if using) over the vegetables. Season lightly with salt and freshly ground black pepper.
6. Optional Drizzle
   Drizzle each wrap with olive oil or a squeeze of lemon juice for added brightness and flavor.
7. Wrap Up
   Fold the sides of each tortilla in over the filling, then roll tightly from one end—tucking in the sides as you go—to form a burrito-style wrap.
8. Slice and Serve
   Use a sharp knife to cut each wrap in half diagonally. Serve immediately, or wrap individually for later enjoyment.

Servings And Timing

• Makes: 4 wraps
• Prep Time: ~10 minutes
• Total Time: ~10 minutes

Variations

• Add grilled or roasted vegetables such as zucchini, eggplant, or artichoke hearts for extra flavor.
• Swap hummus for tzatziki, baba ganoush, or avocado spread.
• Use goat cheese or shredded mozzarella instead of feta.
• Include fresh herbs like chopped mint, dill, or parsley for extra aroma.
• Add crunch with toasted pine nuts or sunflower seeds.

Storage/reheating

• To Store: Wrap tightly in foil or plastic wrap and refrigerate; best consumed within 1 day to maintain freshness and prevent sogginess.
• To Serve Later: If preparing ahead, store the hummus-spread wraps and wet ingredients (tomatoes, cucumber) separately and assemble just before eating to keep textures crisp.
• Reheating: Not typically heated—serve cold or at room temperature for best flavor and texture.

FAQs

Can I make these wraps ahead of time?

You can—but to prevent soggy wraps, store hummus and wet ingredients separately and assemble shortly before eating.

Can I use gluten-free wraps?

Yes. Gluten-free tortillas or lettuce wraps work just as well.

How can I add protein?

Include grilled chicken, falafel, chickpeas, or slices of roasted turkey to make it more filling.

Are these wraps vegan?

Use dairy-free hummus and skip the feta, or substitute with vegan cheese to make them fully plant-based.

Can I make them spicier?

Add slices of jalapeño, red pepper flakes, or a drizzle of hot sauce for heat.

What other dressings work well?

Tzatziki, lemon-tahini, or balsamic vinaigrette are excellent alternatives to olive oil or lemon.

How do I keep the veggies crisp?

Pat vegetables thoroughly dry after washing. Assemble soon before serving to retain crunch.

Can I freeze these wraps?

Not recommended. Frozen vegetables and hummus don’t retain texture well once thawed.

What size wraps are best?

Large 8–10 inch whole-wheat tortillas provide enough room for all ingredients and make wrapping easier.

How do I prevent the wrap from unrolling?

Fold in the sides before rolling, then roll tightly. Wrapping ends in parchment or foil helps secure the shape.

Conclusion

Easy Mediterranean Veggie Wraps are a bright, nutritious, and satisfying meal option. Loaded with colorful veggies, creamy hummus, and tangy feta, they’re an excellent go-to for quick lunches, picnics, or light dinners. With minimal prep and flexible variations, these wraps deliver big on flavor and freshness.

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