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Mediterranean Veggie Wraps

Easy Mediterranean Veggie Wraps Packed with Fresh, Bold Flavors

These Mediterranean Veggie Wraps are a fresh, satisfying, and customizable meal that captures vibrant flavors in a quick and easy preparation.
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Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings: 2 wraps
Course: Main Course
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Veggie Filling
  • 1 medium Cucumber Firm and fresh
  • 1 cup Cherry Tomatoes Ripe and juicy
  • 0.5 medium Red Onion Thinly sliced
  • 1 medium Bell Peppers Mixed colors
  • 2 cups Baby Spinach Tender leafy greens
For the Creamy Spread
  • 0.5 cup Hummus Creamy and protein-packed
  • 0.25 cup Greek Yogurt Optional for creaminess
For the Wrap and Flavor
  • 2 large Tortillas or Flatbreads Whole wheat or gluten-free
  • 0.5 cup Fresh Parsley Chopped
  • 1 tablespoon Lemon Juice For brightness
  • 1 tablespoon Olive Oil For richness
  • to taste Salt
  • to taste Pepper

Equipment

  • Skillet
  • Mixing bowl
  • Whisk

Method
 

For the Veggie Filling
  1. Dice cucumber into bite-sized pieces, quarter tomatoes, and thinly slice onion and bell peppers.
  2. In a bowl, drizzle veggies with olive oil and lemon juice, then season with salt and pepper, tossing gently.
For the Creamy Spread
  1. Whisk together hummus and Greek yogurt until smooth and creamy.
To Assemble
  1. Heat each tortilla in a dry skillet over medium for about 20 seconds per side.
  2. Evenly spread a thick layer of the creamy hummus mix over each tortilla, leaving a one-inch border.
  3. Place baby spinach, then spoon the seasoned veggie medley down the center.
  4. Sprinkle chopped parsley over the veggies and squeeze a touch of lemon juice on top.
  5. Fold in the sides and roll tightly from the bottom up to form a wrap; slice diagonally.

Nutrition

Serving: 1wrapCalories: 300kcalCarbohydrates: 40gProtein: 10gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gSodium: 600mgPotassium: 500mgFiber: 10gSugar: 5gVitamin A: 50IUVitamin C: 80mgCalcium: 10mgIron: 15mg

Notes

Optional: Drizzle tzatziki over the filling for extra creaminess.

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