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Looking for a healthy meal? Want something fast and flavorful? These Mediterranean Veggie Wraps are your perfect solution. They come together in just 15 minutes.
These wraps are packed with fresh vegetables. They have creamy hummus and classic Mediterranean flavors. They are great for lunch, dinner, or a snack. Healthy eating feels effortless with this recipe. It’s a go-to for families, meal prep, or using up fridge items.
Why You’ll Love These Wraps
- Super Fast: Ready in about 15 minutes.
- Healthy & Nutritious: Full of fresh veggies and good fats.
- Versatile: Easily change ingredients to fit your taste.
- No Cooking Needed: Just assemble and enjoy.
- Great for Meal Prep: Can be prepared ahead of time.
Essential Ingredients
To make these flavorful wraps, you will need:
- Fresh Vegetables: Cucumber, cherry tomatoes, red onions, bell peppers, and lettuce or spinach.
- Creamy Spread: Hummus is a classic choice. You can also use baba ganoush or tzatziki.
- Cheese: Crumbled feta adds a salty touch. Use a dairy-free option if preferred.
- Wraps: Whole wheat tortillas or lavash work well. Gluten-free wraps are also an option.
- Optional Toppings: Kalamata olives, banana peppers, pickled onions, or a drizzle of olive oil.
Feel free to swap ingredients. Use what you have. Match your dietary needs.
How to Make Mediterranean Veggie Wraps
These wraps are quick and easy to assemble.
- Prep Vegetables: Slice cucumbers, tomatoes, bell peppers, and onions thinly. Pre-sliced veggies save time.
- Lay Out Wraps: Place tortillas or lavash on a clean surface.
- Spread Hummus: Apply a generous layer of hummus. Leave a small border around the edges.
- Layer Veggies: Add sliced vegetables. Top with a handful of greens and crumbled feta. Add olives or other toppings if you like.
- Wrap It Up: Roll the wrap tightly. Tuck in the sides as you go, like a burrito.
- Slice and Serve: Cut each wrap in half with a sharp knife. Serve right away. You can also store them for later.
These wraps are delicious cold. You can warm them slightly in a skillet if you prefer.
Tips for Customizing Your Wraps
Mediterranean wraps are very adaptable. Make them your own!
- Add Protein: Include grilled tofu, chickpeas, hard-boiled eggs, or leftover cooked chicken.
- Change the Spread: Try pesto, tahini sauce, or guacamole instead of hummus.
- Make it Spicy: Add a touch of harissa, chili flakes, or hot sauce.
- Party Friendly: Cut wraps into pinwheels. Secure with toothpicks for an easy appetizer.
With many combinations, these wraps never get boring.
Nutritional Benefits
These wraps are not just tasty. They are full of nutrients.
- High in Fiber: Whole grains and fresh vegetables support healthy digestion.
- Rich in Antioxidants: Colorful veggies provide important vitamins. They offer beneficial antioxidants.
- Healthy Fats: Hummus and olive oil contain heart-healthy monounsaturated fats.
- Low in Sugar: They are naturally low in sugar. You can customize them for keto, vegan, or gluten-free diets.
This recipe is great if you want to eat clean. It’s also perfect for a satisfying and healthy meal.
Storage & Meal Prep Tips
These wraps are great for meal prep. They are perfect for on-the-go lunches.
- Prevent Sogginess: Pat vegetables dry. Place wetter ingredients (like tomatoes) in the center.
- Use Firm Wraps: Lavash or thicker tortillas hold up better. Thinner ones might get soggy.
- Store Properly: Wrap tightly in foil or parchment paper. Store in an airtight container.
- Shelf Life: These wraps stay fresh in the fridge for up to 3 days.
For best results when meal prepping, store ingredients separately. Assemble the wraps fresh each day.
Recipe FAQs
Q: Can I make these wraps ahead of time? A: Yes! For meal prep, store ingredients separately. Assemble just before eating for the freshest taste. If fully assembled, wrap tightly. Store for up to 2-3 days in the fridge.
Q: What can I use instead of hummus? A: Tzatziki, baba ganoush, or roasted red pepper spread are excellent alternatives.
Q: Can I add protein to this recipe? A: Absolutely! Grilled tofu, chickpeas, hard-boiled eggs, or leftover grilled chicken work wonderfully.
Easy Mediterranean Veggie Wraps Recipe Card
These Mediterranean Veggie Wraps are a quick, nutritious, and delicious meal. Ready in just 20 minutes!
Prep Time: 15 minutes Total Time: 15 minutes
Course: Lunch, Main Course Cuisine: Mediterranean
Servings: 4 Wraps Calories: 350 kcal per wrap (approx.)
Ingredients:
- 4 large whole wheat wraps or tortillas
- 1 cup hummus (store-bought or homemade)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, thinly sliced
- ½ cup red bell pepper, thinly sliced
- ½ cup yellow bell pepper, thinly sliced
- ¼ cup red onion, thinly sliced
- 1 cup baby spinach or romaine lettuce
- ⅓ cup feta cheese, crumbled
- ¼ cup Kalamata olives, sliced (optional)
- 2 tablespoons olive oil or lemon juice (optional drizzle)
- Salt and black pepper, to taste
Instructions:
- Prep Vegetables: Slice cucumbers, cherry tomatoes, bell peppers, and onions into thin strips.
- Lay Out Wraps: Use a clean surface to lay out your tortillas or lavash.
- Spread Hummus: Apply a generous layer of hummus across each wrap, leaving a small border.
- Layer Veggies: Add the sliced vegetables, a handful of greens, and crumbled feta. Finish with olives or other add-ons if using.
- Wrap It Up: Roll the wrap tightly like a burrito, tucking in the sides as you go.
- Slice and Serve: Cut the wrap in half with a sharp knife. Serve immediately or store for later.
