Mediterranean Sandwich Wrap with Veggies

The scent of fresh herbs and vegetables filled my kitchen the first day I created these Mediterranean wraps. I had just returned from a farmers' market with arms full of crisp vegetables and was craving something light yet satisfying. The vibrant colors reminded me of the coastal towns I'd visited years before, where simple ingredients transformed into extraordinary meals.

Last summer, I packed these wraps for a picnic with friends at the botanical gardens. As we unwrapped them under the shade of an old oak tree, conversations paused and smiles spread across faces. My friend Maria, who normally avoids vegetarian options, asked for the recipe before shed even finished her first bite. That moment cemented these wraps as my go-to for gatherings where I want to impress without spending hours in the kitchen.

Ingredients

• Whole wheat tortillas: I prefer the slightly nutty flavor of whole wheat, but Ive discovered that lavash bread makes an excellent substitute when you want something a bit thinner.
• Hummus: Store-bought works perfectly well, but when I have an extra ten minutes, homemade hummus with a splash more lemon juice elevates these wraps to restaurant quality.
• Kalamata olives: These tiny flavor bombs bring the authentic Mediterranean essence that transforms this from a simple wrap into something truly special.
• Feta cheese: Look for feta packed in brine rather than the pre-crumbled variety for a creamier texture and more pronounced tangy flavor.

Instructions

Prepare your canvas:

Lay each tortilla flat on your work surface and spread a generous quarter cup of hummus across it, leaving about half an inch around the edges. This border prevents filling from escaping when you roll.

Create your vegetable mosaic:

Layer your vegetables thoughtfully, starting with the spinach leaves as a base. The way you arrange the veggies affects each bite, so I like to ensure every component is distributed evenly.

Add the flavor enhancers:

Sprinkle the feta, parsley, oregano, salt and pepper with a light hand. The cheese and herbs should complement, not overwhelm, the fresh vegetables.

Roll with confidence:

Start from one edge and roll the wrap tightly, tucking in the sides as you go. A firm but gentle touch keeps everything secure without tearing the tortilla.

Pin It

One particularly hectic Wednesday, I made these wraps for my sister who had just had her first baby. When I arrived at her apartment, frazzled and sleep-deprived, she took one bite and her eyes filled with tears. She said it was the first real food shed enjoyed in days, a small moment of Mediterranean sunshine in the blur of new motherhood. Sometimes the simplest food carries the most meaning.

Make-Ahead Options

Ive learned through many lunch prep sessions that these wraps can be assembled up to 24 hours in advance if wrapped properly. The secret is creating a moisture barrier between the hummus and vegetables by placing the spinach leaves down first. When wrapped tightly in parchment paper then sealed in an airtight container, they maintain their freshness remarkably well.

Customization Ideas

Every time I make these wraps, I treat them as a template rather than a rigid recipe. During summer months, I often add thin slices of ripe peach for a surprising sweetness that pairs beautifully with the salty feta. Winter variations might include roasted butternut squash cubes or thinly sliced apple for a seasonal twist that keeps this recipe in rotation year-round.

Serving Suggestions

These Mediterranean wraps truly shine when paired with complementary sides that enhance their fresh profile. A simple cucumber and yogurt soup in summer or a warming tomato bisque in cooler months creates a complete meal that feels both nourishing and satisfying.

• For a complete picnic spread, pack these wraps alongside a container of marinated olives and a small batch of homemade tzatziki.
• Cut into pinwheels and secured with toothpicks, these wraps transform into elegant appetizers for casual gatherings.
• For workplace lunches, include a small container of extra hummus or tzatziki for dipping to add excitement to midday meals.

Pin It

These Mediterranean wraps have become more than just a recipe in my kitchen arsenal. Theyre my reminder that beautiful, nourishing food doesnt require complicated techniques or hours of preparation.

Recipe Questions

→ Can I prepare these wraps ahead of time?

Yes, you can assemble them up to 2 hours ahead. Wrap each one tightly in parchment paper and refrigerate. Add the olive oil drizzle just before serving to prevent sogginess. For longer storage, keep ingredients separate and assemble fresh when ready to eat.

→ What's the best way to prevent the wrap from falling apart?

Warm your tortillas slightly before filling to make them more pliable. Spread hummus evenly but not too thickly, and avoid overstuffing. Roll tightly, tucking in the sides as you go. Slicing in half makes them easier to handle and eat.

→ Can I make this dairy-free?

Absolutely. Simply replace the feta cheese with vegan cheese or nutritional yeast for a savory flavor. The hummus base is typically vegan-friendly, but always check labels to ensure no animal products in tahini or tortillas.

→ What vegetables work best as substitutes?

Try roasted red peppers, sun-dried tomatoes, arugula, zucchini ribbons, or artichoke hearts. Stick to vegetables that won't add excess moisture. Avoid watery options like regular tomatoes if making ahead, or pat them dry first.

→ How can I add more protein to this wrap?

Layer in grilled chicken strips, chickpeas, white beans, or crispy tofu for plant-based options. Hard-boiled eggs or a drizzle of tahini also boost protein content. These additions complement the Mediterranean flavors beautifully.

→ Is this suitable for meal prep?

Yes, these wraps are excellent for meal prep. Assemble them the night before and wrap individually in parchment paper. Store in an airtight container in the refrigerator for up to 24 hours. Keep dressings and oils minimal when prepping ahead to maintain freshness.