Mediterranean Veggie Wrap

I threw this wrap together one afternoon when the fridge looked bare but I was craving something bright and satisfying. The jar of roasted red peppers had been sitting there for weeks, the hummus was a day from expiring, and I had a handful of spinach that needed using. What started as a cleanup mission turned into one of my most repeated lunches, the kind you make without thinking because your hands just know what to do.

I started making these for my coworker who always forgot to bring lunch and would end up buying the same dull sandwich from the cafe downstairs. One day I brought an extra wrap and she looked at me like I had handed her a gourmet meal. We sat on the bench outside and she kept saying how fresh everything tasted, how she could actually taste each ingredient instead of everything blending into mush. Now she texts me on Sundays asking if Im meal prepping wraps for the week.

Ingredients

• Large flour tortillas: Go for the soft, pliable kind that wont crack when you roll them, and warm them for a few seconds in your hands or a dry pan if theyve been in the fridge.
• Hummus: This is your glue and your flavor base, so use one you actually like eating with a spoon, whether thats classic, roasted garlic, or red pepper.
• Crumbled feta cheese: The briny, tangy punch that makes this feel like more than just vegetables in a tortilla, and it doesnt melt or get weird at room temperature.
• Roasted red peppers: Jarred ones work beautifully here, just make sure to pat them dry so they dont make your wrap soggy.
• Fresh baby spinach leaves: Tender and mild, they add color and a bit of earthiness without overpowering the other flavors.
• Red onion: A few thin slices add sharpness and crunch, but only if you like a little bite.
• Cucumber: Cool, crisp, and hydrating, it lightens the whole thing up and adds a refreshing contrast.
• Black pepper and dried oregano: Just a pinch of each wakes up the flavors and ties everything together with a hint of Mediterranean warmth.

Instructions

Prep Your Workspace:

Lay your tortillas flat on a clean counter or cutting board and have all your fillings within reach. This is not the time to be running back and forth to the fridge.

Spread the Hummus:

Schmear half the hummus down the center of each tortilla, leaving about an inch of space around the edges so it doesnt squish out when you roll. Use the back of a spoon to spread it evenly.

Layer the Veggies:

Start with the spinach, then add the roasted red peppers, feta, and any optional cucumber or onion. Keep everything in the center so the wrap holds together when you fold it.

Season and Fold:

Grind some black pepper over the top and sprinkle a pinch of oregano if youre using it. Fold in the left and right sides of the tortilla, then roll it up tightly from the bottom, tucking as you go.

Slice and Serve:

Cut each wrap in half on the diagonal with a sharp knife. Serve right away or wrap it snugly in foil or parchment if youre taking it with you.

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There was a summer afternoon when I packed these wraps for a picnic at the park and forgot to bring napkins. We ate them sitting on a blanket under a tree, and even though our hands got a little messy, nobody cared. The sun was warm, the wraps were cold and tangy, and it felt like the simplest, most perfect meal. My friend said it tasted like vacation, and I think she was right.

What to Do With Leftovers

These wraps hold up surprisingly well for a few hours if you wrap them tightly in foil or parchment and keep them cool. The hummus creates a barrier that keeps the tortilla from getting soggy, and the vegetables stay crisp as long as you didnt overload them with wet ingredients. I wouldnt push it past four or five hours, though, because the feta starts to soften and the whole thing loses its brightness. If you have leftover filling, it makes a great salad or a topping for toasted pita.

How to Make It Your Own

This wrap is basically a template that you can riff on depending on whats in your fridge or what youre in the mood for. Swap the spinach for arugula if you want something peppery, or use shredded romaine for extra crunch. Add a handful of sliced kalamata olives for a briny kick, or drizzle a little tahini or olive oil over the hummus before you add the vegetables. If you want protein, toss in some grilled chicken or chickpeas. One time I added leftover quinoa and it turned the wrap into something more substantial, almost like a burrito.

Serving Suggestions

These wraps are light enough that they work as a main dish for lunch or a quick dinner, but theyre also great as part of a bigger spread. I like serving them with a side of crispy baked pita chips, a small bowl of tzatziki for dipping, or a simple tomato and cucumber salad dressed with lemon and olive oil. If youre feeding a crowd, slice the wraps into pinwheels and arrange them on a platter, they disappear fast.

• Pair with sparkling water with lemon or a crisp white wine if youre feeling fancy.
• Serve alongside a cup of lentil soup for a more filling meal.
• Pack them for lunch with a piece of fruit and some nuts for a balanced, portable meal.

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This wrap reminds me that good food doesnt have to be complicated or take all afternoon. Sometimes the best meals are the ones you pull together without a plan, the ones that taste like sunshine and feel like a small act of kindness to yourself.

Recipe Questions & Answers

→ Can I make this wrap ahead of time?

Yes, you can assemble the wraps up to 4 hours ahead. Wrap them tightly in foil or parchment paper and refrigerate. This also helps the flavors meld together beautifully.

→ What's the best way to prevent the tortilla from getting soggy?

Spread the hummus evenly across the tortilla to create a barrier between the bread and moist ingredients. Keep vegetables relatively dry by patting them with paper towels before layering.

→ Can I use spinach alternatives?

Absolutely. Arugula, mixed greens, kale, or even romaine lettuce work wonderfully. Choose sturdy greens that won't wilt easily from the hummus moisture.

→ Is this suitable for a vegan diet?

Yes, simply replace the feta with vegan feta or omit cheese entirely. Hummus is naturally vegan, and all the vegetables and tortillas can be made dairy-free with proper ingredient selection.

→ How do I slice the wrap without it falling apart?

Use a sharp serrated knife and slice on the diagonal. Wait a few minutes after rolling for the wrap to set slightly, then cut with a gentle sawing motion rather than pressing down hard.

→ What beverages pair well with this wrap?

A crisp white wine, sparkling water with lemon, iced tea, or fresh lemonade complement the Mediterranean flavors beautifully. For a non-alcoholic option, try cucumber-infused water.