Mediterranean Wrap (Printable)
A vibrant, flavorful wrap bursting with fresh vegetables, creamy hummus, and tangy feta. Perfect for a quick, healthy meal.
# What You'll Need:
→ Wraps
01 - 4 large whole wheat tortillas or flatbreads
→ Spreads and Cheeses
02 - 1 cup hummus
03 - 1/2 cup crumbled feta cheese
→ Vegetables
04 - 1 cup baby spinach or mixed greens
05 - 1 cup cherry tomatoes, halved
06 - 1 small cucumber, thinly sliced
07 - 1/2 small red onion, thinly sliced
08 - 1/4 cup pitted Kalamata olives, sliced
09 - 1/2 cup roasted red peppers, sliced
→ Dressing
10 - 2 tablespoons extra-virgin olive oil
11 - 1 tablespoon fresh lemon juice
12 - 1 teaspoon dried oregano
13 - Salt, to taste
14 - Freshly ground black pepper, to taste
# How-To Steps:
01 - In a small bowl, thoroughly whisk together the extra-virgin olive oil, fresh lemon juice, dried oregano, salt, and black pepper. Set aside.
02 - Lay each whole wheat tortilla or flatbread on a clean, flat surface. Spread approximately 1/4 cup of hummus evenly over the surface of each.
03 - Evenly layer the baby spinach or mixed greens, halved cherry tomatoes, thinly sliced cucumber, thinly sliced red onion, sliced Kalamata olives, and sliced roasted red peppers over the hummus on each tortilla.
04 - Generously sprinkle the crumbled feta cheese over the layered vegetables. Drizzle a small amount of the prepared dressing over the filling of each wrap.
05 - Carefully fold in the sides of each tortilla, then roll it up tightly from one end to the other. If desired, slice each wrap in half before serving. Serve immediately, or wrap tightly in parchment paper for convenient transport.
# Expert Suggestions:
01 -
- It's astonishingly quick to throw together, perfect for those 'what's for lunch?' moments when you're almost out the door.
- Every bite is packed with incredible fresh flavors, making healthy eating feel like a delightful indulgence.
02 -
- Don't overfill your wraps, or they'll be impossible to roll neatly. Practice makes perfect, but a little restraint goes a long way.
- Using slightly warmed tortillas makes them much more pliable and less likely to crack when you roll them, a small trick that saves a lot of frustration.
03 -
- Always taste your dressing before drizzling. A little adjustment of lemon or salt can make all the difference in its vibrancy.
- For an extra layer of flavor, consider lightly toasting your whole wheat tortillas in a dry pan for a minute or two before spreading the hummus.