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Healthy Mediterranean vegetable wrap sliced in half showing fresh vegetables and creamy hummus filling
Isaac blogger

Mediterranean Veggie Wraps

Fresh Mediterranean veggie wraps filled with crisp vegetables, creamy hummus, and feta cheese. A quick 15-minute no-cook recipe perfect for healthy lunches, meal prep, or light dinners.
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Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Servings: 4
Course: Lunch / Main Dish
Cuisine: Mediterranean
Calories:
Ingredients Method Notes

Ingredients
  

  • 4 large whole-wheat wraps (or gluten-free)
  • 1 cup hummus
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, thinly sliced
  • ½ cup red bell pepper, sliced
  • ½ cup yellow bell pepper, sliced
  • ¼ cup red onion, thinly sliced
  • 1 cup spinach or romaine
  • ⅓ cup crumbled feta
  • ¼ cup sliced Kalamata olives (optional)
  • 2 tbsp olive oil or lemon juice (optional)
  • Salt and black pepper to taste

Method
 

  1. Before You Begin
  2. Prepare your ingredients and tools as needed. Results may vary depending on your ingredients. Wash and dry all produce thoroughly. Do not leave prepared food at room temperature for more than 2 hours.
  3. Prepare Vegetables
  4. Wash, slice, and pat vegetables dry to remove excess moisture.
  5. Lay Out Wraps
  6. Place wraps on a clean surface. If stiff, warm briefly until flexible.
  7. Spread Filling
  8. Spread hummus evenly over each wrap, leaving a border.
  9. Add Vegetables
  10. Layer vegetables, greens, cheese, and olives if using.
  11. Roll Tightly
  12. Fold sides inward and roll firmly to secure filling.
  13. Serve or Store
  14. Slice and serve immediately, or wrap tightly and refrigerate promptly.

Notes

  • Wash and dry all produce thoroughly before slicing.
  • Pat vegetables dry to prevent excess moisture and sogginess.
  • Keep perishable ingredients refrigerated until ready to assemble.
  • Avoid overfilling wraps to maintain structure and safe handling.
  • Refrigerate prepared wraps within 2 hours and store tightly wrapped up to 2–3 days.
  • Discard if wraps develop unusual odor, texture, or appearance.