Mediterranean Hummus Veggie Wraps

Mediterranean Hummus Veggie Wraps

These wraps are creamy, crunchy, zesty, and completely satisfying. Packed with fresh Mediterranean vegetables, creamy hummus, and optional toppings like olives or feta, they’re perfect for a quick lunch, dinner, or meal prep.

Total Time:

Prep Time: 10 minutes

Cook Time: 0 minutes

Total Time: 10 minutes

Servings: 2 large wraps (easily doubled)

Ingredients:

Wrap Base:

2 large whole grain or spinach tortilla wraps (or gluten-free if needed)

½ cup hummus (classic, garlic, or roasted red pepper)

Fresh Veggies (adjust to taste):

½ cup cucumber, sliced into matchsticks or thin rounds

½ cup cherry tomatoes, halved

½ red bell pepper, thinly sliced

¼ red onion, thinly sliced

½ cup shredded carrots or cabbage

½ avocado, sliced (optional)

¼ cup pitted Kalamata olives, sliced

Handful of fresh spinach or arugula

Optional Add-Ins:

¼ cup crumbled feta (or vegan feta)

Pickled onions or banana peppers

Squeeze of lemon juice

Drizzle of olive oil or balsamic glaze

Sprinkle of za’atar, sumac, or chili flakes

Instructions:

1. Prep the Veggies:

Wash, slice, and set up your veggies and toppings.

2. Assemble the Wraps:

Spread a generous layer of hummus over the entire surface of the wrap.

Layer spinach/arugula, then the veggies, olives, and optional extras.

Season with salt, pepper, and herbs if desired.

3. Wrap It Up:

Fold in the sides and roll tightly like a burrito. Cut in half if serving immediately.

4. Serve or Store:

Enjoy fresh, or wrap in foil for an on-the-go lunch or picnic.

Notes:

• For meal prep, keep wraps stored in the fridge for up to 2 days. Avoid adding juicy ingredients (like tomatoes) until ready to eat.
• Use gluten-free wraps or large lettuce leaves for a low-carb version.
• Add grilled tofu, falafel, or hard-boiled egg for extra protein.

Tips:

1. Toast your wrap for a warm, melty variation.
2. Use homemade hummus for added flavor — try lemon herb or beet hummus.
3. Add some crushed pita chips inside for crunch!

Frequently asked questions FAQs:

Q: Can I make this ahead of time?

A: Yes! Just wrap tightly in foil or plastic and store in the fridge for up to 48 hours.

Q: What protein can I add?

A: Grilled chicken, tofu, tempeh, chickpeas, or falafel are all great additions.

Q: How do I keep the wrap from getting soggy?

A: Use a layer of greens (like spinach) directly on the wrap before adding moist veggies.

Nutrition Information

Calories: ~320

Protein: 9g

Fat: 13g

Carbs: 38g

Fiber: 7g

Sugar: 5g

Sodium: ~480mg