Mediterranean sandwich wrap fresh (Printable Version)

Fresh Mediterranean wrap bursting with crisp veggies, creamy hummus, tangy feta, and zesty herbs for a light meal.

# What You'll Need:

→ Wrap Base

01 - 4 large whole wheat tortillas or flatbreads

→ Spreads

02 - 1 cup hummus

→ Vegetables

03 - 1 cup cucumber, thinly sliced
04 - 1 cup cherry tomatoes, halved
05 - 1 cup red bell pepper, thinly sliced
06 - 1/2 small red onion, thinly sliced
07 - 1 cup mixed salad greens or baby spinach

→ Cheese

08 - 1/2 cup crumbled feta cheese

→ Herb Dressing

09 - 2 tablespoons extra-virgin olive oil
10 - 1 tablespoon lemon juice
11 - 1 teaspoon dried oregano
12 - 1 tablespoon chopped fresh parsley
13 - Salt and black pepper, to taste

# Step-by-Step:

01 - In a small bowl, whisk together olive oil, lemon juice, dried oregano, fresh parsley, salt, and black pepper until combined.
02 - Lay tortillas or flatbreads flat on a clean surface.
03 - Evenly spread a generous layer of hummus over each wrap, leaving a one-inch border around the edges.
04 - Distribute cucumber slices, cherry tomato halves, red bell pepper strips, red onion slices, and salad greens evenly over the hummus on each wrap.
05 - Sprinkle crumbled feta cheese evenly over the layered vegetables.
06 - Pour the prepared herb dressing over the fillings on each wrap.
07 - Fold in the sides of each wrap, then roll them tightly from the bottom to enclose the fillings.
08 - Slice each wrap diagonally in half and serve immediately.

# Expert Advice:

01 -
  • It comes together in fifteen minutes with zero cooking required, making it perfect for busy days or when its too warm to cook.
  • The combination of textures and flavors feels indulgent and satisfying without weighing you down.
  • You can prep all the components ahead and assemble right before eating, so theyre always crisp and fresh.
  • Theyre endlessly adaptable to whatever vegetables or spreads you have on hand.
02 -
  • Dont overdress the wraps or theyll get soggy quickly, a light drizzle is all you need since the hummus already adds moisture.
  • If youre making these ahead, keep the dressing separate and drizzle it on just before rolling to maintain the best texture.
  • Rolling tightly is key, loose wraps fall apart when you bite into them and lose that satisfying handheld structure.
03 -
  • Warm the tortillas for about ten seconds in the microwave or over a flame to make them more pliable and easier to roll without tearing.
  • Pat the vegetables dry with a paper towel before layering them in, especially the cucumbers and tomatoes, to keep excess moisture from pooling.
  • Use a serrated knife to slice the wraps cleanly without squishing the fillings or tearing the tortilla.

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