Mediterranean Sandwich Wrap with Veggies (Printable)
Vibrant whole wheat wraps filled with Mediterranean vegetables, creamy hummus, and tangy feta. Ready in 15 minutes.
# What You’ll Need:
→ 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
# How To Make It:
01 - Lay out the tortillas or flatbreads on a clean surface.
02 - Evenly spread 1/4 cup of hummus over each wrap, leaving a small border at the edges.
03 - Layer the cucumber, tomato, red bell pepper, red onion, spinach, and olives over the hummus in even distribution.
04 - Sprinkle each wrap with feta cheese and chopped parsley.
05 - Drizzle lightly with olive oil and sprinkle with oregano, salt, and pepper to taste.
06 - Roll up each wrap tightly, tucking in the sides as you progress. Slice in half if desired and serve immediately, or wrap tightly in parchment paper for portability.
# Expert Tips:
01 -
- These wraps come together in just 15 minutes but taste like you spent hours crafting the perfect balance of flavors and textures.
- The combination of creamy hummus with the salty pop of feta and olives creates that magical moment when everyone at the table falls silent because theyre too busy enjoying each bite.
02 -
- Slicing the vegetables extra thin makes rolling much easier and creates a more balanced flavor profile in each bite.
- Patting the cucumber slices with a paper towel before adding them prevents excess moisture from making your wrap soggy.
03 -
- Warming the tortilla for 10 seconds in the microwave or briefly on a dry skillet makes it more pliable and less likely to tear during rolling.
- For meal prep, wrap each assembled sandwich individually in parchment paper, then in foil, and refrigerate for up to 3 days without the dreaded soggy wrap syndrome.