Mediterranean Wrap (Printable version)
A vibrant, flavorful wrap bursting with fresh vegetables, creamy hummus, tangy feta, and a zesty dressing. Ideal for a healthy lunch.
# 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
→ Fresh 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
→ Zesty 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
# Directions:
01 - In a small bowl, thoroughly whisk together the extra-virgin olive oil, fresh lemon juice, dried oregano, salt, and freshly ground black pepper until well combined.
02 - Lay each whole wheat tortilla or flatbread on a clean, flat surface. Evenly spread approximately 1/4 cup of hummus over the entire surface of each wrap.
03 - Methodically 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 wrap.
04 - Generously sprinkle the crumbled feta cheese uniformly over the layered vegetables on each wrap.
05 - Carefully drizzle a portion of the prepared dressing over the filling of each wrap, ensuring even distribution.
06 - Fold in the opposing sides of each tortilla or flatbread, then firmly roll up each wrap from one end to the other, creating a tight cylinder. Optionally, slice each prepared wrap in half before serving.
07 - Serve the Mediterranean wraps immediately to enjoy fresh, or wrap them tightly in parchment paper if preparing for convenient transport or later consumption.
# Expert advice:
01 -
- It's a flavor explosion that comes together faster than you can say "lunchtime hero," perfect for those busy days.
- You'll adore how customizable it is, making it easy to use up whatever fresh produce you have on hand.
02 -
- I once tried to use jarred lemon juice, and the dressing just didn't sing; always go for fresh lemon, it makes all the difference.
- Overstuffing is a real risk with wraps; I learned the hard way that less is sometimes more, ensuring a tight, manageable roll every time.
03 -
- Warm your tortillas slightly in a dry pan or microwave for 10-15 seconds; they become much more pliable and easier to roll without tearing.
- Don't overcrowd the center; distribute your fillings evenly but thinly to ensure a balanced flavor in every bite and a manageable roll.