Too hot to turn on the oven? These Mediterranean Veggie Wraps are your new summer lunch hero. They are incredibly fresh and light. You can whip them up in minutes. They bring a burst of sunshine to your plate. Your family will love the bright, garden-fresh flavors.
This recipe is perfect for those busy days. You deserve a meal that feels like a healthy reset. It is satisfying without being heavy. You will feel energized and ready for your afternoon. Let’s get these colorful wraps on your table today.
Why You’ll Love This Recipe
These wraps are the ultimate time-saver. You can have them ready in 15 minutes flat. There is absolutely no cooking required. This makes them perfect for hot summer days. You won’t heat up your kitchen at all.
They are also very budget-friendly. You likely have most ingredients in your fridge. The combination of creamy hummus and tangy feta is pure comfort food. It feels like a treat but stays nutritious. You can easily customize them for picky eaters too.
Simple Method
Making these wraps is as easy as assembly gets. You just spread, stack, and roll. It is a stress-free process for any beginner cook. You don’t need any special kitchen tools. Even your kids can help with the assembly. It is a fun way to get them involved.
Ingredients You’ll Need
We use mostly fresh produce and pantry staples for this recipe. Everything is easy to find at your local store.
- 2 large whole wheat tortillas
- 1/2 cup roasted garlic hummus
- 1/2 cup English cucumber, sliced into rounds
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
- 1 cup fresh baby spinach
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon dried oregano
Step-by-Step Directions
- Lay the whole wheat tortillas flat on a clean workspace.
- Spread 1/4 cup of hummus in an even layer across the center of each tortilla.
- Distribute the baby spinach, cucumber, tomatoes, red onion, and olives evenly over the hummus layer.
- Drizzle the lemon juice over the vegetables and sprinkle with crumbled feta and dried oregano.
- Fold the left and right sides of the tortilla inward about 1 inch.
- Roll the tortilla tightly from the bottom edge to the top to seal the wrap.
- Slice each wrap diagonally in half and serve.
Best Ways to Enjoy It
Serve these wraps chilled for the best experience. They pair wonderfully with a side of fresh seasonal fruit. You could also add a handful of pita chips. For a fuller meal, try a small cup of lentil soup. This makes a restaurant-quality lunch right at home.
If you are heading out, pack them in a cooler. They are the perfect addition to a summer picnic. Sit on a blanket and enjoy the fresh air. These wraps stay together well while you eat. They are truly the ultimate portable meal.
Storage & Reheating
These wraps are great for meal prep. You can store them in the fridge for up to 2 days. Wrap them tightly in parchment paper or foil. This keeps the tortilla from drying out. Avoid adding the lemon juice until you are ready to eat. This prevents the wrap from getting too soft or soggy.
Tips for Best Results
- Use English cucumbers to avoid excess moisture in your wrap.
- Don’t skip the fresh lemon juice for a bright flavor pop.
- Warm the tortillas slightly for 10 seconds to make rolling easier.
- Spread the hummus all the way to the edges to act as glue.
- Slice the red onions very thin so they aren’t too overpowering.
- Store the dressing on the side if prepping for the next day.
- Add a pinch of black pepper for an extra flavor boost.
Ways to Switch It Up
- Add grilled chicken or chickpeas for a protein boost.
- Swap the spinach for arugula to add a peppery bite.
- Use sun-dried tomato hummus for a different flavor profile.
- Add sliced bell peppers for extra crunch and color.
Common Questions
How do I keep my Mediterranean Veggie Wraps from getting soggy?
The key is to layer the spinach first against the hummus. This creates a barrier between the juicy tomatoes and the tortilla. Always pat your vegetables dry after washing them. This keeps everything crisp and fresh for hours.
Can I make these gluten-free?
Yes, you absolutely can. Simply swap the whole wheat tortillas for your favorite gluten-free wrap. Ensure your hummus is also certified gluten-free. It will still be delicious and satisfying.
I hope these wraps bring a little ease to your busy week. They are my favorite way to enjoy summer produce without any stress. Happy eating!
— Katie Wood
Ingredients
- 2 large whole wheat tortillas
- 1/2 cup roasted garlic hummus
- 1/2 cup English cucumber, sliced into rounds
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
- 1 cup fresh baby spinach
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon dried oregano
Instructions
- Lay the whole wheat tortillas flat on a clean workspace.
- Spread 1/4 cup of hummus in an even layer across the center of each tortilla.
- Distribute the baby spinach, cucumber, tomatoes, red onion, and olives evenly over the hummus layer.
- Drizzle the lemon juice over the vegetables and sprinkle with crumbled feta and dried oregano.
- Fold the left and right sides of the tortilla inward about 1 inch.
- Roll the tortilla tightly from the bottom edge to the top to seal the wrap.
- Slice each wrap diagonally in half and serve.
