Mediterranean Veggie Wrap (Printable)

Fresh and vibrant wrap with hummus, roasted peppers, spinach, and feta cheese. Quick, vegetarian, and perfect for lunch.

# What You’ll Need:

→ Wraps

01 - 2 large flour tortillas, 8-10 inches

→ Spreads & Cheeses

02 - 1/2 cup hummus
03 - 1/3 cup crumbled feta cheese

→ Vegetables

04 - 1/2 cup roasted red peppers, sliced
05 - 1 cup fresh baby spinach leaves
06 - 1/4 small red onion, thinly sliced
07 - 1/4 cup cucumber, thinly sliced

→ Seasoning

08 - Freshly ground black pepper to taste
09 - Pinch of dried oregano

# Directions:

01 - Lay the tortillas flat on a clean surface.
02 - Distribute half the hummus evenly over the center of each tortilla, leaving a 1-inch border.
03 - Arrange spinach, roasted red peppers, feta cheese, red onion, and cucumber over the hummus in even layers.
04 - Sprinkle black pepper and oregano over the filling.
05 - Fold the sides of each tortilla inward, then roll up tightly from the bottom to completely enclose the filling.
06 - Slice each wrap diagonally in half and serve immediately, or wrap tightly in foil or parchment paper for portability.

# Expert Hints:

01 -
  • Everything comes together in under ten minutes, which means you can make lunch even when you're running late.
  • The flavors are bold enough to feel special but simple enough that nothing overpowers the fresh vegetables.
  • You can prep all the ingredients ahead and assemble wraps throughout the week without them getting soggy.
  • It travels beautifully, so you can pack it for work, picnics, or road trips without worrying about reheating.
02 -
  • Don't overfill the tortillas or they'll tear when you try to roll them, I learned this the hard way when my first attempt split open and spilled hummus all over the counter.
  • If your tortillas are cold or stiff from the fridge, warm them in a dry skillet for about ten seconds on each side to make them more pliable.
  • Pat the roasted red peppers dry with a paper towel before adding them, because excess liquid will make the wrap soggy by the time you eat it.
03 -
  • Use a serrated knife to cut the wraps cleanly without squishing the filling or tearing the tortilla.
  • If you're making these for meal prep, store the components separately and assemble them fresh each day so the tortillas stay soft and the vegetables stay crisp.
  • Toast the tortillas lightly in a dry pan before assembling if you want a slightly firmer texture that holds up even better during transport.
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