Mediterranean Veggie Wrap

Ingredients

• 4 pieceswhole wheat tortillas
• 240 ml (1 cup)hummus
• 240 ml (1 cup)cucumber, sliced
• 240 ml (1 cup)cherry tomatoes, halved
• 120 ml (½ cup)red onion, thinly sliced
• 120 ml (½ cup)Kalamata olives, pitted and sliced
• 240 ml (1 cup)feta cheese, crumbled
• 240 ml (1 cup)mixed greens

Instructions

1. 1

   Lay out tortillas

   Place the four tortillas on a flat work surface.

2. 2

   Spread hummus

   Spread a generous amount of hummus over each tortilla.

3. 3

   Add the fillings

   Arrange the cucumber, cherry tomatoes, red onion, olives, feta and mixed greens evenly over the tortillas.

4. 4

   Roll the wraps

   Roll each tortilla up tightly. Slice each wrap in half if you like.

5. 5

   Serve straight away

   Serve immediately.

What is a Mediterranean veggie wrap?

A veggie wrap is a handheld meal built by layering fillings in a flatbread and rolling it up. This version draws on familiar Mediterranean ingredients, pairing hummus and feta with fresh vegetables and briny olives.

The combination works because creamy hummus helps hold the fillings together, while crisp cucumber and leafy greens balance the salty feta and olives.

Nutrition and macros by portion

The nutrition label shows one serving as written: 350 calories, 12g protein, 45g carbs, 15g fat.

The tortillas and hummus provide much of the carbohydrate, while hummus, feta and olives contribute fat; the hummus and feta also supply some protein. Pair a wrap with extra leafy vegetables or a piece of fruit for a more complete plate.

Choosing and preparing the fillings

Hummus: spread it across the tortilla in a generous layer to give the vegetables a creamy base.

Vegetables: slice the cucumber and red onion thinly, and halve the tomatoes so the fillings are easier to layer and bite through.

Olives and feta: distribute these across the wrap rather than piling them in one spot, so their salty flavour is spread throughout.

How to roll them neatly

Keep the fillings in an even layer and leave a little space around the edge of each tortilla. Fold the sides in, then roll from the edge nearest you, keeping the wrap snug without squeezing out the filling.

Keeping the texture fresh

The recipe needs no cooking, so the vegetables retain their fresh crunch. Pat particularly wet cucumber or tomatoes dry before assembling if they have released a lot of moisture.

For the best texture, add the mixed greens near the top of the filling and serve the wraps as soon as they are rolled.

Timing and serving

Allow about 15 minutes to prepare and assemble the four wraps. They are served straight away, with each one sliced in half if desired.

A simple side of fruit or a bowl of soup can round out the meal without competing with the flavours in the filling.

Making the wraps ahead

These wraps are at their best freshly assembled, as the vegetables can soften the tortillas over time. If preparing components ahead, keep them chilled and separate, then assemble just before serving.

Recipe notes & tips

• Use room-temperature tortillas so they bend more easily without cracking.
• Spread the hummus evenly, but leave a small border around the tortilla.
• Slice the red onion thinly so its flavour does not overwhelm the other fillings.
• Drain the olives well before adding them to limit excess moisture.
• Keep the fillings evenly distributed to make each wrap easier to roll and eat.

Variations

• Add roasted pepper: slice it into strips for a sweeter, softer filling.
• Use baby spinach: swap it for the mixed greens for a tender leafy layer.
• Add fresh herbs: scatter chopped parsley or mint over the hummus for a fragrant note.
• Try a different olive: use another pitted variety if Kalamata olives are unavailable.
• Make it dairy-free: leave out the feta and add extra hummus or olives.

Common mistakes to avoid

• Overfilling the tortillas: use an even layer so they can roll closed without splitting.
• Using wet vegetables: pat excess moisture away to help prevent soggy wraps.
• Rolling loosely: fold in the sides and roll snugly to keep the filling in place.
• Cutting with a blunt knife: use a sharp knife for a clean halved wrap.
• Assembling too far ahead: prepare the components separately and roll just before serving for fresher texture.

How to store

For the best texture, assemble and serve the wraps straight away. If needed, wrap leftovers tightly and refrigerate for up to a day; the vegetables may soften the tortillas, and these wraps are best eaten cold rather than reheated.

Frequently asked questions