Mediterranean Sandwich Wrap (Print Version)
A fresh Mediterranean wrap filled with crisp vegetables, creamy hummus, tangy feta, and zesty herbs.
# What You 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
# Preparation Steps:
01 - In a small bowl, whisk together extra-virgin olive oil, lemon juice, dried oregano, chopped parsley, salt, and black pepper until combined.
02 - Lay the whole wheat tortillas or flatbreads flat on a clean surface.
03 - Evenly spread a generous layer of hummus over each tortilla, leaving a 1-inch border around the edges.
04 - Distribute the cucumber slices, halved cherry tomatoes, red bell pepper strips, thinly sliced red onion, and salad greens evenly over the hummus on each wrap.
05 - Sprinkle crumbled feta cheese evenly over the arranged vegetables.
06 - Drizzle the prepared herb dressing evenly over the fillings on each wrap.
07 - Fold the sides of the tortilla inward, then roll each wrap tightly from the bottom up. Slice diagonally in half and serve immediately.
# Expert Advice:
01 -
- It's ready in 15 minutes flat, which means lunch can actually be relaxing instead of rushed.
- Every bite tastes like you put real thought into it, even though you're essentially just rolling things up.
- The herb dressing lifts everything from ordinary to genuinely craveable.
02 -
- Slice your vegetables thin—thick chunks will shift around inside the wrap and make every bite inconsistent, plus they're harder to chew through the layers.
- Don't assemble these more than an hour ahead unless you want them to get soggy, even though they technically keep for up to 4 hours; something happens in that time where the tortilla absorbs all the moisture and loses its structure.
03 -
- Toast your tortillas lightly in a dry pan for 30 seconds on each side just before filling—it makes them sturdier and adds a subtle nutty warmth that changes everything.
- Make sure your lemon juice is fresh and your olive oil is something you actually taste the quality of, because these two ingredients carry the whole dressing.