Mediterranean Wrap with Hummus

Name: Mediterranean Wrap with Hummus
Prep time: 15 min
Total time: 15 min
Yield: 2 wraps
Ingredients: 2 whole wheat wraps; 1 cup hummus (store-bought or homemade); 1 cucumber, sliced; 1 bell pepper, sliced; 1 cup spinach or mixed greens; 1/2 cup cherry tomatoes, halved; 1/4 cup feta cheese, crumbled; Salt and pepper to taste

Highlighted under: Global Flavors

I absolutely love making Mediterranean wraps with hummus, especially during busy weekdays when I crave something quick yet nutritious. These wraps are not only satisfying but also loaded with vibrant veggies and creamy hummus, making each bite a delightful experience. I often prepare these wraps as a light lunch or an easy dinner, and they never fail to impress. The combination of fresh ingredients paired with the spread's richness truly elevates the entire dish, making it a staple in my kitchen.

Created by

Emily

Last updated on 2026-01-13T14:43:29.650Z

One of my favorite aspects of this Mediterranean wrap is its incredible versatility. I often experiment by adding different vegetables based on what I have in the fridge, and it always turns out delicious. For instance, I've tried roasted red peppers and olives, which add a lovely depth of flavor. Plus, using whole wheat wraps not only enhances the taste but also boosts the nutritional value, keeping my wraps wholesome and satisfying.

The method is simple: just spread hummus on a wrap, layer your selected veggies, sprinkle with feta, and roll it up. I find that providing an assortment of fillings allows everyone to customize their own, making meal prep fun and interactive. Remember to slice each wrap diagonally for that perfect presentation!

        Why You'll Love This Recipe
        Packed with fresh, colorful vegetables that brighten your day
Creamy hummus brings a rich taste that enhances every bite
Ideal for meal prep, making healthy eating easy and accessible

      

Choosing Quality Ingredients

The quality of ingredients in your Mediterranean wrap significantly impacts its flavor and texture. When selecting your vegetables, opt for fresh, vibrant options that are in season. This not only enhances the taste but also ensures maximum nutritional benefits. For instance, look for firm cucumbers and brightly colored bell peppers, as they will add both crunch and freshness to each bite.

Similarly, the type of hummus you choose matters. A made-from-scratch hummus can elevate your wrap with its fresh and creamy taste. If using store-bought, look for brands that list minimal ingredients—chickpeas, tahini, olive oil, lemon juice, and garlic. This guarantees a less processed, more authentic flavor in your wrap.

Perfecting Your Wrap Technique

When rolling your wrap, ensure you start at one end and tuck the filling gently as you go. This helps to keep the components neatly enclosed, preventing any spills. If you find the wrap tearing, it might be too dry; consider warming it slightly in the microwave for 10-15 seconds to make it more pliable before stuffing.

After rolling, slice the wrap diagonally with a sharp knife to create a clean cut. This not only makes for a more appealing presentation but also helps in keeping the filling from spilling out. A sharp knife will ensure a clean slice without squishing the wrap, keeping all your ingredients intact.

Ingredients

Gather these fresh ingredients to make your Mediterranean wrap:

Wrap Ingredients

2 whole wheat wraps
1 cup hummus (store-bought or homemade)
1 cucumber, sliced
1 bell pepper, sliced
1 cup spinach or mixed greens
1/2 cup cherry tomatoes, halved
1/4 cup feta cheese, crumbled
Salt and pepper to taste

These ingredients come together to create a delicious and wholesome wrap!

Instructions

Follow these easy steps to make your Mediterranean wrap:

Prepare the Wrap

Lay out the whole wheat wraps on a clean surface.

Spread the Hummus

Generously spread hummus on each wrap, covering it evenly.

Layer the Vegetables

Add the sliced cucumber, bell pepper, spinach, and cherry tomatoes on top of the hummus.

Add Feta and Season

Sprinkle feta cheese over the vegetables and season with salt and pepper.

Roll it Up

Carefully roll the wrap tightly from one end to the other, ensuring all ingredients stay inside.

Serve and Enjoy

Cut each wrap in half diagonally and serve immediately.

Enjoy your fresh and tasty Mediterranean wraps!

Pro Tips

For added protein, consider adding grilled chicken or chickpeas to the wrap. Also, try wrapping them in parchment paper for easy transport if you're on the go.

Make-Ahead and Storage Tips

These wraps can be prepared a day in advance, making them perfect for meal prep. Assemble the wraps, but avoid adding the mixed greens until you’re ready to eat to prevent sogginess. Wrap them tightly in foil or parchment paper and store them in the refrigerator. They will maintain freshness for about 24 hours.

If you’d like to freeze your wraps, ensure they are tightly wrapped in plastic wrap or aluminum foil. They can be frozen for up to a month. To eat, thaw them overnight in the refrigerator and let them come to room temperature before slicing for a perfect texture.

Serving Suggestions and Variations

For a delightful side, consider pairing your Mediterranean wraps with a simple side salad or some olive tapenade. This adds an extra layer of Mediterranean flavor and texture that complements the wrap beautifully.

Feel free to customize the fillings based on your preferences or dietary needs. You can substitute feta with crumbled goat cheese for a tangy twist or even with avocado for a creamy, plant-based option. Add roasted red peppers or artichokes for a different flavor profile, showcasing the versatility of this dish.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare the ingredients and assemble the wraps a few hours in advance. Just store them in the fridge to keep them fresh.

→ What other vegetables can I use?

Feel free to experiment! Zucchini, carrots, or red onions work beautifully. Just ensure they're sliced thinly for easy rolling.

→ Is this recipe vegan?

You can easily make it vegan by omitting the feta or using a plant-based alternative.

→ Can I use a different type of wrap?

Absolutely! Any type of wrap, such as spinach or flavored tortillas, can be used for a unique twist.