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–+ servings
Mediterranean wrap sandwich cut in half and stacked on top of each other.
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5 from 1 vote

Mediterranean Wrap with Hummus and Fresh Veggies

Mediterranean wrap with hummus and fresh veggies is an easy meal. It's filled with hummus, tomatoes, cucumbers, and vegan feta, then rolled up tightly so nothing falls out. I will show you how to keep your wrap dry and avoid a soggy wrap!
Prep Time10 minutes
Total Time10 minutes
Course: lunch, Snack
Cuisine: American, Mediterranean
Diet:
Servings: 1 Wrap
Calories: 231kcal
Author: Ruth Grindeland

Equipment

  • cutting board
  • sharp knife

Ingredients

  • 1 extra-large tortilla
  • 2 tablespoons hummus
  • ½ cup greens of your choice
  • 1 Roma tomato, cut in half and then sliced
  • ½ cucumber, cut in half and then sliced
  • ⅙ red onion, thinly sliced
  • 2 tablespoons roasted red peppers, diced
  • 2 tablespoons crumbled vegan feta cheese

Instructions

  • Step One - Prep: Halve the Roma tomato, remove the seeds, and drain the excess water. Slice it into thin pieces. Also, remove the cucumber seeds and slice it thinly. Slice the red onion into thin strips. Lastly, warm the tortilla for 15 seconds.
  • Step Two - Fillings: Spread a thin layer of hummus over the tortilla, leaving about an inch from the perimeter.  Next, add the lettuce, sliced tomatoes, sliced cucumbers, diced red pepper, sliced red onion, and crumbled feta cheese in a strip, filling up about 1/3 of the tortilla (think Chipotle).
  • Step Three - Roll: Gently fold in the sides, then pull the top over the filling. Continue rolling until you are done.

Notes

Detailed steps for perfect wrapping:
    • Fill only 1/3 of the tortilla. If you fill more, the wrap will break. Use a knife to remove the air and tightly compress the fillings.
    • Fold the tortilla edges inward.
    • Then, fold the top over the fillings. During this step, press out the air.
    • Continue rolling the tortilla, pulling back with your hands as you roll. This is crucial for a snug wrap sandwich.
    • Once the tortilla is rolled, tuck the sides in to secure the wrap.

Nutrition

Calories: 231kcal | Carbohydrates: 31g | Protein: 7g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 899mg | Potassium: 522mg | Fiber: 6g | Sugar: 6g | Vitamin A: 787IU | Vitamin C: 28mg | Calcium: 109mg | Iron: 3mg