Easy Healthy Mediterranean Hummus Wrap Recipe
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This healthy Mediterranean hummus wrap recipe is packed full of fresh, healthy ingredients such as creamy hummus, crunchy vegetables and feta cheese. They are perfect for a nutritious lunch or a light dinner option.
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You’ll love the combination of flavors and textures in every bite of these wraps. They are not only tasty, but also a great source of vitamins, minerals, and fiber. The best part? They are so easy to make only a few minutes to assemble.
If you like this recipe, you might also like this veggie sandwich recipe.
Why you will love this recipe
- Wraps are quick and easy to make in minutes.
- It’s a healthy recipe made with fresh crisp vegetables.
Here is what you will need
This is a brief summary of the ingredients needed to make this hummus wrap recipe and a convenient shopping list from my Instacart affiliate link. For a printable recipe card with exact measurements and detailed instructions, scroll down to the recipe card section.
As an Amazon Associate, I earn from qualifying purchases.
Ingredients
- Wraps
- Tomatoes
- Cucumbers
- Onion
- Olives
- Feta cheese
- Hummus
🥄Equipment
How to make healthy Mediterranean hummus veggie wraps
Prepare the ingredients: Rinse and chop the vegetables, crumble the cheese.
STEP 1. Add hummus. Arrange two tortillas on a flat surface and spread the hummus onto each tortilla leaving about an inch and a half two inches around the perimeter.
STEP 2. Add veggies and cheese. Arrange chopped lettuce on top of the hummus along with the remaining ingredients
STEP 3. Fold in the edges. Fold in the bottom and side edges of the tortilla.
STEP 4. Roll it up. Start by rolling the tortilla from the bottom while holding both side edges. This will ensure that your wrap will look nice and uniform when done
Ingredient Notes and Substitutions
The complete list of ingredients to make this simple recipe is above. Below are notes about some of the ingredients, along with ideas for substitutes.
Tortilla – When it comes to making wraps, the best type of tortilla is one that is flexible and sturdy enough to hold the fillings without falling apart. I like to use a medium to large flour tortilla.
Hummus – Both homemade or store-bought hummus can be used to make these veggie wraps. I like to use homemade hummus when I have the time. Homemade classic hummus or sun-dried tomato hummus are my favorites for these wraps.
Vegetables – Veggie wraps can be made with various types of fresh veggies, including lettuce, red onion. zucchini, cucumbers, tomatoes, and bell peppers.
How to store leftovers
These vegetarian wraps are best enjoyed immediately after they are made, as they tend to become soggy if left for too long. But if you do have any leftover, they will last for a day or two at the most in the refrigerator.
Recipe variations
Vegan Mediterranean Wraps – Replace the cheese with your favorite vegan cheese or leave the cheese out.
Add Meat – Add cooked chicken the wrap for a little extra protein. A rotisserie chicken works well for this.
Add Plant Protein – Chickpeas, or slices of cooked tofu are good plant proteins to add to these wraps. I like to use slices of air fryer tofu bites.
Add in suggestions – In addition to fresh vegetables, try adding in chopped marinated artichoke hearts, sun-dried tomatoes, or roasted red peppers.
Serving suggestions
These wraps taste great with homemade air-fried potato chips, sweet and spicy pickles, buffalo cauliflower, potato salad or marinated cucumbers.
Tips
- Try to lightly warm the tortillas before making the wraps to make it easy to roll up.
- Don’t over fill the wraps which can make it difficult to roll them up.
- Make sure the vegetables are cut into bite-sized pieces before adding them to the wrap.
You can use any kind of sandwich spread that you like such as mayonnaise or mustard. Another good option is to use a little bit of olive oil and fresh lemon juice or vinegar.
Yes, you can use roasted or sauteed vegetables to make vegetable hummus wraps instead of raw vegetables.
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Mediterranean Vegetable Hummus Wrap
Ingredients
- 1/4 cup plain hummus
- 1/4 cup tomatoes diced
- 1/4 cup cucumbers chopped
- 1/4 cup onions chopped
- 1/4 cup chopped kalamata olives
- 1/4 cup feta cheese crumbled
- 2 flour tortillas approximately 8 inches round
- 1/2 cup romaine lettuce chopped
Instructions
- Arrange 2 tortillas on a flat surface and spread half of 1/4 cup plain hummus onto each tortilla.
- Arrange the 1/4 cup tomatoes, 1/4 cup cucumbers, 1/4 cup onions, 1/4 cup chopped kalamata olives, 1/4 cup feta cheese on to of the tortillas.
- Fold in the bottom and side edges of each tortilla and roll them up
Notes
Nutrition
Nutrition information provided is an estimate and can vary based on cooking methods and ingredients used
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