Mediterranean Fresh Vegetable Wrap (Printable)

A vibrant wrap featuring fresh vegetables, hummus, and feta for a light and flavorful meal.

# Ingredient List:

→ Wraps

01 - 4 large whole wheat tortillas

→ Spreads & Cheeses

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

→ Vegetables

04 - 1 cup baby spinach leaves
05 - 1 cup cherry tomatoes, halved
06 - 1/2 English cucumber, thinly sliced
07 - 1/4 small red onion, thinly sliced
08 - 1/4 cup pitted Kalamata olives, sliced

→ Seasonings

09 - 2 tablespoons extra-virgin olive oil
10 - 1 tablespoon fresh lemon juice
11 - 1/2 teaspoon dried oregano
12 - Salt and freshly ground black pepper, to taste

# Steps:

01 - Lay the tortillas on a clean work surface.
02 - Spread a generous layer of hummus over each tortilla, leaving a 1-inch border around the edges.
03 - Whisk together olive oil, lemon juice, dried oregano, salt, and pepper in a small bowl until blended.
04 - In a medium bowl, combine spinach, cherry tomatoes, cucumber, red onion, and olives; toss with the dressing.
05 - Divide the dressed vegetable mixture evenly over the hummus-spread tortillas.
06 - Sprinkle crumbled feta cheese uniformly atop the vegetables.
07 - Fold the sides of each tortilla inwards, then roll tightly from the bottom up. Slice in half if preferred.
08 - Serve immediately or wrap tightly for portability.

# Expert Advice:

01 -
  • It comes together in 15 minutes with zero cooking, which means lunch on days when you're tired counts as a win.
  • The contrast of creamy hummus, crisp vegetables, and salty feta feels indulgent without requiring any real technique.
  • You can prep it at home and eat it hours later, making it genuinely portable in a way most fresh food isn't.
02 -
  • Don't dress the vegetables more than 15 minutes before assembling or the tomatoes will release too much liquid and make everything soggy by the time you eat it.
  • If you're packing these for later, keep the feta and dressing separate and assemble right before eating, or build the wrap and skip the feta until you're about to eat it.
03 -
  • Buy pre-crumbled feta if you're making these regularly because the texture difference isn't worth your time, and it keeps longer in the fridge.
  • Toast the tortillas lightly in a dry pan just before assembling if you want them warm and more pliable, which also makes them less likely to tear when you roll them.

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