Mediterranean Sandwich Wrap with Veggies (Printable Version)
Fresh whole wheat wrap filled with Mediterranean vegetables, hummus, and crumbled feta. Quick, healthy, and perfectly portable.
# Ingredient List:
→ Wraps & Spreads
01 - 4 large whole wheat tortillas or flatbreads
02 - 1 cup hummus
→ Fresh Vegetables
03 - 1 small cucumber, thinly sliced
04 - 1 medium tomato, diced
05 - 1 red bell pepper, thinly sliced
06 - 1/2 small red onion, thinly sliced
07 - 1 cup baby spinach leaves
08 - 1/2 cup kalamata olives, pitted and sliced
→ Cheese & Extras
09 - 1/2 cup feta cheese, crumbled
10 - 2 tablespoons fresh parsley, chopped
11 - 1 tablespoon extra virgin olive oil
12 - 1 teaspoon dried oregano
13 - Salt and freshly ground black pepper to taste
# Directions:
01 - Lay out the tortillas or flatbreads on a clean work surface.
02 - Evenly distribute 1/4 cup of hummus over each wrap, maintaining a small border at the edges to facilitate rolling.
03 - Arrange the cucumber, tomato, red bell pepper, red onion, spinach, and olives uniformly over the hummus layer.
04 - Sprinkle each wrap with crumbled feta cheese and freshly chopped parsley.
05 - Drizzle lightly with extra virgin olive oil, then sprinkle with dried oregano, salt, and black pepper to taste.
06 - Roll each wrap tightly, tucking in the sides as you progress. Slice in half diagonally if desired and serve immediately, or wrap tightly in parchment paper for transport.
# Expert Tips:
01 -
- These wraps come together in minutes but taste like something from that little cafe where everyone somehow knows the owner.
- The balance of textures – from the crisp vegetables to the creamy hummus and salty feta – creates a perfect bite every single time.
02 -
- Slicing vegetables paper-thin prevents the wrap from becoming too bulky and makes it easier to roll without tearing.
- Patting the cucumber and tomato with a paper towel removes excess moisture that would otherwise make your wrap soggy by lunchtime.
03 -
- Warming the tortillas for 10 seconds in the microwave or briefly in a dry skillet makes them more pliable and less likely to tear during rolling.
- For meal prep, store assembled wraps with a small piece of parchment between each half to prevent them from sticking together in your container.