Mediterranean Mixed Veggie Rolls
These Mediterranean Mixed Veggie Rolls are light yet satisfying—filled with roasted or grilled vegetables, creamy hummus or yogurt sauce, fresh herbs, and wrapped in soft flatbread or wraps. They’re non-spicy, naturally vegetarian, and perfect for lunch, picnics, or a healthy dinner.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: ~35 minutes
Servings: 4 rolls
Ingredients
Veggie Filling
1 zucchini, sliced lengthwise
1 red bell pepper, sliced
1 carrot, thinly sliced
1 small red onion, sliced
1 cup mushrooms, sliced
2 tbsp olive oil
1 tsp dried oregano
Salt & black pepper, to taste
Wrap & Spread
4 whole wheat wraps / pita / lavash
½ cup hummus (classic or roasted red pepper)
or Greek yogurt-tahini sauce
Fresh Add-ins
Handful of baby spinach orarugula
Fresh parsley or basil, chopped
Optional: olives, feta crumbles
Instructions
1. Roast or Grill Veggies
Preheat oven to 200°C (400°F) or heat a grill pan.
Toss veggies with olive oil, oregano, salt, and pepper.
Roast 18–20 minutes or grill until tender and lightly charred.
2. Warm the Wraps
Warm wraps briefly in a pan or oven so they’re pliable.
3. Assemble the Rolls
Spread hummus or yogurt sauce evenly over each wrap.
Add roasted veggies, greens, herbs, and optional olives or feta.
4. Roll & Serve
Fold sides in, roll tightly, and slice in half.
Serve immediately or wrap for later.
Notes & Tips
Cut veggies thin for easier rolling.
Let roasted veggies cool slightly before assembling to avoid soggy wraps.
Great for meal prep—store fillings separately.
Serve with lemon wedges or a side salad.
Frequently Asked Questions
Can I add protein?
Yes—add grilled halloumi, falafel, chickpeas, or tofu.
Can I make it vegan?
Use hummus and skip feta—fully vegan.
Are these good cold?
Yes—perfect for lunchboxes and travel.
Nutritional Information
Calories: 320 kcal
Protein: 9 g
Carbohydrates: 38 g
Fat: 14 g
Fiber: 7 g