Mediterranean wrap fresh vegetables (Print Version)

A vibrant wrap featuring spinach, tomatoes, olives, hummus, and feta for a quick, satisfying lunch or dinner.

# Recipe Ingredients:

→ Wraps

01 - 4 large whole wheat tortillas or flatbreads

→ 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

# Directions:

01 - Lay the tortillas or flatbreads flat on a clean surface.
02 - Spread a generous layer of hummus evenly over each wrap, leaving a 1-inch border around the edges.
03 - In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper until combined.
04 - Combine spinach, cherry tomatoes, cucumber, red onion, and olives in a medium bowl and toss with the dressing.
05 - Distribute the dressed vegetables evenly among the prepared wraps.
06 - Sprinkle crumbled feta cheese on top of the vegetable layer.
07 - Fold in the sides of each wrap, then roll tightly from the bottom; slice in half if preferred.
08 - Serve immediately or wrap tightly in parchment for convenience.

# Expert Advice:

01 -
  • It comes together in 15 minutes flat, which means weeknight dinner stops being a panic moment.
  • The combination of creamy hummus and tangy feta hits that perfect balance between indulgent and genuinely nourishing.
  • You can prep components ahead and let everyone build their own, turning lunch into something interactive and fun.
02 -
  • The order of assembly matters more than you'd expect; hummus first creates a moisture barrier that prevents the bread from absorbing vegetable liquid and falling apart.
  • Slice your vegetables thin and dress them just before filling, because wet vegetables are the enemy of a wrap that holds together for more than five minutes.
  • Don't skip the dressing step, which is where most people go wrong; vegetables without seasoning are just cold salad trapped in bread, and that's not the point here.
03 -
  • Taste your dressing before you add it to the vegetables, and adjust seasoning aggressively because the wrap itself is mild and neutral, which means your dressing does all the heavy lifting.
  • Buy whole wheat tortillas that are slightly thicker than you think you need; they handle moisture better and roll without tearing, making the whole assembly process less stressful and the eating experience much more pleasant.

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