Mediterranean Sandwich Wrap (Printable)

A fresh wrap filled with vegetables, hummus, feta, and a zesty herb dressing 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

# Directions:

01 - Whisk together olive oil, lemon juice, oregano, parsley, salt, and pepper in a small bowl.
02 - Arrange tortillas or flatbreads flat on a clean surface.
03 - Spread a generous layer of hummus over each wrap, leaving a 1-inch border around edges.
04 - Distribute cucumber, cherry tomatoes, red bell pepper, red onion, and salad greens evenly across each wrap.
05 - Sprinkle crumbled feta cheese over the layered vegetables.
06 - Pour herb dressing evenly over the fillings.
07 - Fold sides inward and tightly roll the wraps from the bottom upward.
08 - Cut each wrap diagonally in half and serve immediately.

# Expert Tips:

01 -
  • Ready in 15 minutes with zero cooking, perfect when you need something substantial but don't want to heat up the kitchen.
  • The combination of creamy hummus, crisp vegetables, and tangy feta creates layers of flavor that keep you coming back for more bites.
  • It's endlessly customizable, so you can use whatever fresh vegetables you have on hand without guilt.
02 -
  • Wet vegetables will destroy your wrap, so pat everything thoroughly dry with paper towels before assembling, especially the tomatoes and cucumber.
  • Temperature matters more than you think, cold vegetables and feta make everything taste fresher and more defined, so chill them for at least 30 minutes before using.
03 -
  • Warm your tortillas slightly before assembling so they bend without cracking and every fold stays intact instead of splitting.
  • Make the dressing the night before so the flavors fully develop and you can spend more time enjoying assembly rather than whisking.

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