Why You’ll Love This Recipe
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Quick and Easy: Ready in just 5 minutes, perfect for busy lunches or meal prep.
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Customizable: Mix and match your favorite veggies, pickles, and spreads.
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Healthy and Light: Packed with vitamins, fiber, and plant-based protein from hummus.
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Vegetarian and Vegan-Friendly: Easily adapted to fit your dietary preferences.
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Flavorful: Combines Mediterranean-inspired ingredients for a fresh, satisfying taste.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
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1 wrap, tortilla, lavash, or flatbread
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hummus, to taste
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greens such as spinach, arugula, or romaine
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sliced vegetables: red onion, cucumber, tomato, pickled veggies, olives, sweet mini peppers, roasted beets, red cabbage, etc.
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pickled vegetables: hot banana peppers, pickled turnips, pickled onion
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feta cheese (optional)
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tzatziki (optional)
Directions
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If desired, microwave the wrap for 10-15 seconds to make it more pliable and prevent tearing.
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Spread hummus evenly over the wrap.
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Layer greens, sliced vegetables, and pickled vegetables on top.
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Add feta cheese or tzatziki if using.
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Fold the wrap carefully and serve immediately.
Servings and Timing
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Prep Time: 5 minutes
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Cook Time: 0 minutes
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Total Time: 5 minutes
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Servings: 1 wrap
Variations
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Swap the hummus for flavored hummus varieties such as roasted red pepper or garlic for extra taste.
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Add protein like chickpeas, grilled tofu, or falafel for a more filling option.
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Use different greens such as kale, romaine, or butter lettuce depending on preference.
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Add grains like quinoa or couscous inside the wrap for added texture.
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Include fresh herbs like parsley, cilantro, or mint to enhance flavor.
Storage/Reheating
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Best enjoyed immediately for a fresh crunch.
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If storing, wrap tightly in foil or plastic wrap and refrigerate for up to 24 hours.
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To reheat, lightly warm in the microwave for 10 seconds, but note that pickled vegetables may release extra moisture.
FAQs
Can I make this wrap vegan?
Yes, simply omit feta cheese or substitute with a plant-based cheese alternative. Ensure the hummus and any toppings are vegan-friendly.
How long can I store these wraps?
Wraps are best eaten fresh but can be stored in the refrigerator for up to 24 hours.
Can I prepare these in advance for meal prep?
Yes, you can prep the ingredients in advance and assemble the wrap right before eating to maintain freshness.
What are some good hummus alternatives?
You can use baba ganoush, avocado spread, or any bean-based spread as a replacement.
Can I freeze these wraps?
Freezing is not recommended as the vegetables may become soggy upon thawing.
What types of wraps can I use?
Tortilla, lavash, flatbread, or pita all work well. Choose your favorite based on texture and flavor.
Can I add grains to this wrap?
Yes, adding cooked quinoa, couscous, or bulgur can provide extra texture and make it more filling.
What are some additional toppings I can add?
Try roasted red peppers, sun-dried tomatoes, olives, or pickled onions for more flavor.
How can I make the wrap more filling?
Add plant-based protein like chickpeas, tofu, or falafel, and include grains for a hearty meal.
Is this wrap suitable for kids?
Yes, adjust the toppings according to your child’s taste preferences, and avoid overly spicy pickled vegetables if desired.
Conclusion
Mediterranean Hummus Veggie Wraps are a quick, healthy, and flavorful meal that can be customized to suit any taste. Perfect for lunch on-the-go or a light dinner, these wraps offer a satisfying combination of creamy hummus, crisp vegetables, and Mediterranean-inspired flavors. Whether you’re making it vegetarian, vegan, or adding extra protein, this wrap is a versatile and nutritious option for any day.
Mediterranean Hummus Veggie Wraps
- Total Time: 5 minutes
- Yield: 1 wrap
- Diet: Vegetarian
Description
Mediterranean Hummus Veggie Wraps are a fresh, flavorful, and customizable vegetarian wrap perfect for a quick lunch or light dinner. Packed with creamy hummus, crisp vegetables, and optional tangy toppings, these wraps are naturally vegetarian and easily made vegan.
Ingredients
1 wrap, tortilla, lavash, or flatbread
Hummus, to taste
Greens such as spinach, arugula, or romaine
Sliced vegetables: red onion, cucumber, tomato, pickled veggies, olives, sweet mini peppers, roasted beets, red cabbage, etc.
Pickled vegetables: hot banana peppers, pickled turnips, pickled onion
Feta cheese (optional)
Tzatziki (optional)
Instructions
- If desired, microwave the wrap for 10-15 seconds to make it more pliable and prevent tearing.
- Spread hummus evenly over the wrap.
- Layer greens, sliced vegetables, and pickled vegetables on top.
- Add feta cheese or tzatziki if using.
- Fold the wrap carefully and serve immediately.
Notes
Swap hummus for flavored varieties like roasted red pepper or garlic for extra taste.
Add protein like chickpeas, grilled tofu, or falafel for a more filling wrap.
Use different greens such as kale, romaine, or butter lettuce depending on preference.
Add grains like quinoa or couscous for added texture.
Include fresh herbs like parsley, cilantro, or mint to enhance flavor.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 250
- Sugar: 4g
- Sodium: 350mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 6g
- Protein: 8g
- Cholesterol: 5mg
