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Mediterranean Hummus Wrap

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This Mediterranean Hummus Wrap is a quick, fresh, and vibrant lunch idea packed with creamy hummus, crunchy veggies, and bold Mediterranean flavors. Perfect for work, picnics, or a healthy meal on the go.

Ingredients

Scale
  • 1 large whole wheat tortilla or flatbread
  • 3 tablespoons hummus (homemade or store-bought)
  • 1/2 cup English cucumber, thinly sliced
  • 1/4 cup red bell pepper, julienned
  • 1/3 cup cherry tomatoes, halved
  • 2 tablespoons red onion, thinly sliced
  • 1/2 cup shredded romaine lettuce
  • 2 tablespoons Kalamata olives, pitted and sliced (optional)
  • 2 tablespoons crumbled feta cheese (optional)
  • 1 tablespoon fresh parsley leaves, chopped
  • 1 tablespoon fresh mint leaves, chopped (optional)
  • 1/2 teaspoon extra virgin olive oil
  • Pinch of smoked paprika
  • 1/2 teaspoon fresh lemon juice
  • Salt & freshly ground black pepper, to taste

Instructions

  1. Wash and dry all fresh veggies. Slice cucumber, bell pepper, and red onion thinly. Halve cherry tomatoes. Shred romaine lettuce.
  2. In a medium bowl, combine cucumber, bell pepper, tomatoes, and onion. Drizzle with olive oil and lemon juice, add a pinch of salt and pepper, and toss gently.
  3. If tortillas or flatbreads are stiff, microwave for 10 seconds or heat briefly in a dry skillet.
  4. Place tortilla flat on a cutting board. Spread about 3 tablespoons hummus evenly over the surface, leaving a 1/2-inch border.
  5. Arrange tossed veggies down the center of the wrap. Sprinkle with parsley, mint, olives, and feta cheese (if using).
  6. Sprinkle smoked paprika lightly over the veggies. Add another squeeze of lemon and a dash of black pepper if desired.
  7. Fold the bottom edge of the tortilla over the filling, tuck in the sides, and roll tightly from the bottom up.
  8. Cut the wrap in half on a diagonal and serve on a plate or wrap in parchment for lunch on the go.

Notes

For vegan, skip feta or use dairy-free cheese. Use gluten-free tortillas for gluten-free option. Don’t overfill the wrap to prevent splitting. Warm tortillas for easier rolling. Prep veggies ahead for quick assembly. For extra flavor, toast the tortilla or use flavored hummus.

Nutrition

Keywords: hummus wrap, Mediterranean lunch, vegetarian wrap, healthy lunch, easy wrap, plant-based, picnic food, meal prep, veggie wrap

Find it online: https://tessierecipes.com/mediterranean-hummus-wrap-recipe-easy-fresh-lunch-idea/