Fresh Mediterranean Hummus Veggie Wrap
A quick and easy wrap packed with fresh Mediterranean veggies, creamy hummus, and zesty za’atar spice, perfect for a healthy lunch or light dinner.
- Prep Time: 13 minutes
- Cook Time: 2 minutes
- Total Time: 15 minutes
- Yield: 1 wrap
- Category: Main Course
- Cuisine: Mediterranean
Ingredients
- Whole wheat tortillas (large, about 10 inches)
- Hummus (½ cup per wrap)
- Cucumber, thinly sliced (½ cup)
- Cherry tomatoes, halved (½ cup)
- Red onion, thinly sliced (2 tbsp)
- Green bell pepper, thin strips (½ cup)
- Shredded carrots (¼ cup)
- Baby spinach leaves (1 cup)
- Kalamata olives, pitted and sliced (2 tbsp)
- Fresh parsley, chopped (2 tbsp)
- Za’atar spice (1 tsp)
- Extra virgin olive oil (1 tbsp)
- Fresh lemon juice (1 tbsp)
- Salt and freshly ground black pepper, to taste
Instructions
- Wash all fresh produce. Thinly slice the cucumber, cherry tomatoes, red onion, green bell pepper, and shred the carrots. Chop the parsley finely. Place all sliced veggies into a mixing bowl.
- Drizzle 1 tablespoon of extra virgin olive oil and 1 tablespoon of fresh lemon juice over the veggies. Sprinkle with salt, freshly ground black pepper, and 1 teaspoon of za’atar. Toss gently to combine and let the flavors mingle.
- Lightly warm each whole wheat tortilla on a dry skillet or microwave for 15 seconds wrapped in a damp paper towel to make them pliable.
- Lay a tortilla flat and spread about ½ cup of hummus evenly over the surface, leaving about an inch border around the edges.
- On top of the hummus, layer a handful of baby spinach leaves. Next, add the seasoned veggies mixture, spreading evenly but not overstuffing.
- Fold the sides of the tortilla inwards, then roll tightly from the bottom up, keeping the filling snug.
- Use a sharp knife to slice the wrap diagonally in half for easier handling and visual appeal. Serve immediately or wrap in parchment paper if taking on the go.
Notes
If veggies release too much moisture, pat dry before assembling to avoid sogginess. Warm tortillas just enough to make them flexible but not hot. Assemble wrap close to serving time for best freshness. Za’atar spice is key for authentic flavor; substitute with thyme, sesame seeds, and sumac if unavailable. For protein boost, add grilled chicken, falafel, or feta cheese. Use gluten-free wraps or large lettuce leaves for gluten-free or low-carb options.
Nutrition
- Serving Size: 1 wrap
- Calories: 375
- Sugar: 6
- Sodium: 350
- Fat: 16.5
- Saturated Fat: 2.5
- Carbohydrates: 42.5
- Fiber: 9
- Protein: 11
Keywords: Mediterranean wrap, hummus wrap, veggie wrap, healthy lunch, easy lunch, vegetarian, vegan, gluten-free option