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Mediterranean Veggie Wraps With Hummus

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Fresh, light, and filling Mediterranean veggie wraps with creamy hummus and vibrant veggies, perfect for a quick, nutritious lunch or light dinner.

Ingredients

Scale
  • Large flour tortillas or whole wheat wraps
  • ½ cup hummus per wrap (classic garlic or roasted red pepper flavor recommended)
  • Thinly sliced cucumber
  • Halved cherry tomatoes
  • Thinly sliced red bell pepper
  • Pitted and halved Kalamata olives
  • Thinly sliced red onion (optional)
  • Crumbled feta cheese (optional but recommended)
  • Fresh spinach or mixed greens
  • Finely chopped fresh herbs like parsley or dill

Instructions

  1. Wash and dry all fresh produce. Thinly slice cucumber, cherry tomatoes, red bell pepper, and red onion. Chop fresh herbs finely and crumble feta cheese if using.
  2. Place each tortilla flat on a clean surface. Warm slightly in a dry skillet or microwave for about 10 seconds if tortillas are stiff.
  3. Spread about 2 tablespoons (30 g) of hummus evenly over the center of each wrap, leaving about 1 inch (2.5 cm) border around the edges.
  4. Layer a handful of spinach or mixed greens on top of the hummus. Add sliced cucumber, tomatoes, bell pepper, red onion, and olives in even layers.
  5. Scatter crumbled feta cheese and chopped fresh parsley or dill over the veggies.
  6. Fold in the sides of the tortilla, then roll tightly from one edge to the other, keeping fillings snug. Secure with a toothpick or wrap in parchment paper if needed.
  7. Enjoy immediately or wrap in plastic wrap or reusable wrap bags and refrigerate for up to 24 hours.

Notes

Warm tortillas slightly before rolling to prevent cracking. Spread hummus directly on the wrap to create a moisture barrier and keep wetter veggies like tomatoes on top of the hummus to avoid sogginess. Assemble just before eating when possible. For gluten-free, use gluten-free wraps or large lettuce leaves. For vegan, omit feta or use plant-based cheese.

Nutrition

Keywords: Mediterranean veggie wraps, hummus wraps, healthy lunch, easy wraps, vegetarian wraps, quick lunch, fresh veggie wrap

Find it online: https://cooltastes.com/mediterranean-veggie-wraps-with-hummus-easy-healthy-lunch-recipe/