MEDITERRANEAN VEGGIE WRAP
The Mediterranean Veggie Wrap is a wholesome and flavour-packed option perfect for quick lunches, light dinners or satisfying snacks. This wrap features a whole wheat tortilla layered with creamy hummus, fresh spinach, juicy diced tomatoes and crisp cucumbers, all of these classic Mediterranean ingredients known for their health benefits. It’s incredibly easy to make, uncooked and has minimal prep, making it ideal for busy days or on-the-go meals. Hummus provides plant-based protein and healthy fats, while fresh vegetables add fibre, vitamins and a refreshing crunch. It is vegetarian, high in fibre and easily customisable for various diets. The wrap offers balance in taste and nutrition, making it earthy, creamy and delightfully fresh. Whether you’re packing lunch for work or looking for a fast, nutrient-dense bite after the gym, this wrap delivers satisfaction without compromise.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
No-Cook
OCCASION/HOLIDAY
Back to School
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegetarian
DISH TYPE
Tacos & Wraps
INGREDIENTS
Here is a list of ingredients for Mediterranean Veggie Wrap:
- 1 small whole-wheat tortilla
- 1 tablespoon hummus
- 2 tablespoons spinach
- 1 tablespoon diced cucumber
- 1 tablespoon diced tomato
FULL NUTRITIONAL INFORMATION
- Calories: 148.9 kcal
- Carbohydrates: 21.3 g
- Protein: 4.4 g
- Fat: 5.5 g
- Saturated Fat: 0.8 g
- Fibre: 2.1 g
- Sugar: 1.6 g
- Sodium: 356.9 mg
- Potassium: 154.8 mg
- Calcium: 76.7 mg
- Iron: 1.8 mg
PREPARATION
- Lay Out Tortilla: Place the whole wheat tortilla flat on a clean surface or plate.
- Spread The Hummus: Evenly spread 1 tablespoon of hummus across the centre of the tortilla.
- Add Spinach: Layer 2 tablespoons of fresh spinach over the hummus for a leafy base.
- Add Vegetables: Sprinkle diced cucumber and diced tomato evenly over the spinach.
- Wrap It Up: Fold in the sides and roll the tortilla tightly from the bottom up to form a wrap.
- Slice And Serve: Slice the wrap in half diagonally for presentation or serve whole.
PREP TIME
5 minutes
COOKING TIME
0 minutes
TIPS
Here are some helpful tips for Mediterranean Veggie Wrap:
- Use Fresh Ingredients: Crisp cucumbers and ripe tomatoes enhance the freshness of the wrap.
- Keep Tortilla Soft: If your tortilla is dry, warm it slightly for 10 seconds in the microwave to make it easier to roll.
- Prevent Sogginess: Pat vegetables dry before assembling to avoid a soggy wrap.
- Secure With Foil: Wrap it in foil or parchment if taking it on the go to keep everything together.
- Double For Meal Prep: Make two or three wraps at once and store them for ready-to-eat meals.
VARIATIONS
- Add Protein: Include falafel, grilled tofu or shredded chicken for a more filling wrap.
- Use Different Greens: Replace spinach with arugula, romaine or kale for different textures.
- Spice It Up: Add a dash of za’atar, chilli flakes or harissa for a flavour kick.
- Try A Different Spread: Swap hummus with tzatziki, baba ganoush or avocado mash.
- Make It Vegan: This wrap is already vegan if your hummus is free from dairy additives.
PREPPING AND STORAGE
- Fridge Storage: Store the wrapped and sealed tortilla in an airtight container for up to 24 hours. Best eaten within a day.
- Prevent Sogginess: Place leafy greens between hummus and other vegetables to act as a moisture barrier.
- Not Freezer Friendly: Freezer changes the texture of fresh vegetables and hummus.
- Make-Ahead Tip: Prep all fillings and store them separately, then assemble the wrap just before eating for maximum freshness.