You’re looking for a vegan meal that is healthy, delicious, and simple to cook Do you want a recipe that’s healthy, delicious, and easy to prepare? The Mediterranean Veggie Wrap will be what you need! It’s filled with creamy hummus, cucumbers as well as vibrant bell peppers shredded vegetables, spinach, and feta cheese that has been crumbled, the wrap is bursting with flavor which transports your taste buds into an exotic location along the Mediterranean coast. This wrap is a great choice for lunch or even an easy dinner and you can make it in just a few minutes!

This recipe isn’t just full of nutrients and vitamins, it’s also packed with diverse ingredients that can be adapted according to your preferences. In addition, I’ve prepared an idea for taking this wrap up a notch with the addition of a Greek variation — simply include olives or Tzatziki sauce!

Mediterranean Veggie Wrap Recipe 🌿

Enjoy a fresh and healthy Mediterranean Veggie Wrap filled with crisp veggies, creamy hummus, feta cheese, and a hint of tangy vinaigrette—all wrapped up in a soft tortilla. Perfect for a light and flavorful lunch!

Course Lunch, Main Course

Cuisine Mediterranean

Keyword Greek wrap, healthy lunch, hummus wrap, Mediterranean veggie wrap, vegetarian wrap

Prep Time 10

Total Time 10

Servings 2 wraps

Calories 350kcal

Ingredients

4 tablespoons hummus
½ cucumber, sliced thinly 🥒
1 bell pepper, sliced thinly (red, yellow, or orange) 🫑
½ cup shredded carrots 🥕
¼ red onion, thinly sliced
1 cup fresh spinach leaves
¼ cup crumbled feta cheese 🧀
2 whole wheat tortilla wraps 🌾
Optional Add-Ins: Olives or tzatziki sauce for extra Mediterranean flavor 🫒

Instructions

Prepare the Tortilla: Lay the whole wheat tortilla on a clean, flat surface.
Spread the Hummus: Spread about 2 tablespoons of hummus evenly across each tortilla. This creamy layer serves as the base for all your delicious veggies.
Add the Veggies: Start layering the fresh ingredients. Arrange cucumber slices, bell pepper strips, shredded carrots, and red onion evenly across the tortilla.
Add Spinach and Feta: Add a handful of fresh spinach leaves and sprinkle crumbled feta cheese over the veggies. The spinach gives a crisp freshness, while the feta adds that distinctive salty taste.
Optional Toppings: For an authentic Greek twist, add some olives or a dollop of tzatziki sauce before wrapping it up.
Roll It Up: Fold in the sides of the tortilla, then roll it up tightly from the bottom to create a wrap. Slice it in half for easy serving, and enjoy! 🌯

Nutrition (per wrap):

Calories: 350
Protein: 10g
Fat: 15g
Carbs: 35g

Custom Tip: Add a Greek Twist! 🧄

For an authentic Greek variation, include a few Kalamata olives to give it the rich and briny flavor and a teaspoon of tzatziki sauce – the creamy yogurt and cucumber dip that gives it tang and a fresh flavor. The addition of these ingredients will enhance the Mediterranean taste!

The Fresh Flavors of the Mediterranean Veggie Wrap

1. Why You’ll Love Mediterranean Veggie Wrap

Its Mediterranean Veggie Wrap is an explosive combination of tastes and textures. Creamy hummus adds the perfect, creamy base. The fresh greens provide a crunch of natural sweetness. Feta cheese provides a spicy kick that makes every bite taste balanced and enjoyable. It’s a blend of crisp, earthy, and creamy!

Furthermore, it’s extremely adaptable. It’s great for light meals as a quick snack or on a picnic. Also, it’s kid-friendly. so it’s a good opportunity for families looking to include more veggies in their food.

2. Ingredients That Pack a Punch 🥒🧀🌿

Hummus The spread made of chickpeas is not just delicious and delicious, but also has healthy fats, and protein from plants.
Cucumber & Bell Peppers These crunchy veggies are packed with freshness, and fiber and are a great snap to wrapping. Cucumbers can hydrate, and bell peppers are packed with vitamin C.
shredded carrots A bit of sweetness is provided by the shreds of carrots that are full of beta-carotene to support good eye health.
Spinach: It is a superfood that is loaded with iron, calcium, and an abundance of nutrients. It provides the wrap with an energy boost.
Feta cheese: Feta provides a sharp, salty taste that goes well with the tanginess of the vegetables as well as the creaminess of the Hummus.

3. Make It Your Own: Custom Additions ✨

The appeal that lies in the Mediterranean Veggie Wrap is in its flexibility. Here are several ways to customize it to your liking:

Include Grains: Looking for some extra substance add some cooked quinoa or bulgur into the wrap, adding additional nutrients and texture.
Herbs & Greens Fresh herbs such as mint or parsley could make wraps much more fresh and aromatic.
Protein boost: For those seeking to boost their protein you can add some chickpeas or falafel in the wrap. This makes the wrap healthy and vegetarian, while also providing a rich taste.

The Perfect Pairing: Sides & Dips

Do you have a question about what to put in that wrap? Here are some suggestions:

Greek Salad The side dish with Greek salad made with tomatoes, cucumbers olives, and cucumbers along with a basic vinaigrette, will make the perfect wrap.
Tzatziki Dip A little more tzatziki Anyone? This refreshing dip makes a wonderful option for a side dish and can be a refreshing component if you want to add some spice.
Sweet Potato Fries If you’re looking for a balanced dinner, adding a portion of baked sweet potato fries that have been baked in the oven may add a little crunch and sweetness.

Benefits of Eating More Plant-Based Meals 🌱

Having more plant-based foods such as the Mediterranean Veggie Wrap, can provide amazing health benefits it helps increase the intake of minerals and vitamins, boost the health of your gut because of the fiber content as well and improve your heart health. When you incorporate more vegetables in your daily diet it gives your body the energy it requires to operate optimally. excellent.

Also, let’s not forget that a plant-based diet like this one can be kinder to our environment. Reducing our dependence on animal products could lower our carbon footprint so that meals such as this are tasty but environmentally friendly as well. 🌍💚

Frequently Asked Questions ❓

1. Can I make this wrap vegan? 🌱

Absolutely! If you want to make this vegan you can simply remove the feta cheese and replace the dairy with an alternative substitute. Also, you can include more hummus in the recipe or together nutritional yeast to give it a cheese-y flavors.

2. How do I store leftovers? 🥡

If you’ve got leftover ingredients, keep the vegetables chopped inside an airtight container within the fridge for as long as three weeks. It’s desirable to make the wraps as fresh as possible but to avoid the tortilla from getting too wet.

3. Can I use a different kind of tortilla? 🌯

Yes! We are awestruck by the taste and texture of whole wheat tortillas however, you can substitute tomatoes basil wraps, spinach wraps, or gluten-free tortillas if you need them.

Conclusion: Make It Mediterranean Today! 🌟

Mediterranean Veggie Wrap can be a delicious, nutritious, and versatile dish that’s prepared in just a few 30 minutes. Perfect for vegetarians, simple to modify, and bursting with flavor that originates from the Mediterranean the wrap can bring the sunshine to your kitchen whatever the time of year. Whether you’re in a hurry or just looking for something healthy and delicious it ticks every box.

Why are you wasting time trying the Mediterranean Veggie Wrap today and enjoying the flavors that are typical of the Mediterranean coast with each bite?

Mediterranean Veggie Wrap: Fresh & Flavorful Recipe 🌿