This Mediterranean veggie wrap is a delightful and healthy option for a quick lunch or light dinner. Packed with fresh vegetables, creamy hummus, and tangy feta cheese, it's a flavorful way to enjoy a nutritious meal. The whole wheat tortillas provide a wholesome base, making this wrap both satisfying and delicious.
Some ingredients in this recipe might not be staples in every household. Kalamata olives are a type of Greek olive known for their rich flavor and dark color. Feta cheese is a crumbly, tangy cheese often used in Mediterranean dishes. If you don't have these on hand, you can find them in the deli or cheese section of most supermarkets.
Ingredients for Mediterranean Veggie Wrap Recipe
Whole wheat tortillas: These provide a nutritious and sturdy base for the wrap.
Hummus: A creamy spread made from chickpeas, tahini, lemon juice, and garlic.
Cucumber: Adds a refreshing crunch to the wrap.
Cherry tomatoes: Provide a burst of sweetness and juiciness.
Red onion: Adds a sharp, tangy flavor.
Kalamata olives: These olives have a rich, briny taste that enhances the Mediterranean flavor.
Feta cheese: A crumbly, tangy cheese that adds creaminess and a salty kick.
Mixed greens: A blend of leafy greens that add freshness and a variety of textures.
Technique Tip for This Recipe
To enhance the flavor and texture of your Mediterranean veggie wrap, consider lightly toasting the whole wheat tortillas before assembling. This will add a slight crunch and warmth, elevating the overall taste. Additionally, for a more cohesive bite, dice the cucumber and cherry tomatoes into smaller, uniform pieces. This ensures that each bite is balanced with all the ingredients.
Suggested Side Dishes
Alternative Ingredients
whole wheat tortillas - Substitute with spinach wraps: Adds a different flavor and extra nutrients from the spinach.
whole wheat tortillas - Substitute with gluten-free tortillas: Suitable for those with gluten intolerance or celiac disease.
hummus - Substitute with baba ganoush: Offers a similar creamy texture with a smoky eggplant flavor.
hummus - Substitute with tzatziki sauce: Provides a tangy and refreshing alternative with a yogurt base.
cucumber - Substitute with zucchini: Similar crunch and mild flavor, but with a slightly different texture.
cucumber - Substitute with bell peppers: Adds a sweet and crunchy element to the wrap.
cherry tomatoes - Substitute with sun-dried tomatoes: Adds a concentrated tomato flavor and chewy texture.
cherry tomatoes - Substitute with roasted red peppers: Provides a sweet and smoky flavor.
red onion - Substitute with green onions: Offers a milder onion flavor and a bit of color contrast.
red onion - Substitute with shallots: Adds a subtle, sweet onion flavor.
kalamata olives - Substitute with green olives: Provides a different olive flavor that is slightly less intense.
kalamata olives - Substitute with capers: Adds a briny and tangy flavor similar to olives.
feta cheese - Substitute with goat cheese: Offers a creamy texture and tangy flavor.
feta cheese - Substitute with vegan feta: Suitable for those following a vegan diet while maintaining a similar flavor profile.
mixed greens - Substitute with baby spinach: Provides a similar texture with added nutrients.
mixed greens - Substitute with arugula: Adds a peppery flavor and a bit of spice to the wrap.
Other Alternative Recipes
How to Store or Freeze Your Veggie Wrap
- To keep your Mediterranean veggie wraps fresh, wrap each one tightly in plastic wrap or aluminum foil.
- Store the wrapped veggie wraps in an airtight container to maintain their freshness.
- Place the container in the refrigerator if you plan to consume the wraps within 2-3 days.
- For longer storage, consider freezing the wraps. First, wrap each one in parchment paper to prevent sticking.
- Then, place the parchment-wrapped wraps in a freezer-safe bag or container.
- Label the bag or container with the date to keep track of freshness.
- When ready to eat, thaw the wraps in the refrigerator overnight.
- For a quick thaw, use the microwave on a low setting, checking frequently to ensure they don't become soggy.
- To maintain the crispness of the mixed greens and cucumber, consider adding them fresh after thawing.
- Enjoy your Mediterranean veggie wraps cold or lightly warmed, depending on your preference.
How to Reheat Leftovers
Preheat your oven to 350°F (175°C). Wrap the Mediterranean veggie wraps in aluminum foil to prevent them from drying out. Place them on a baking sheet and heat for about 10-15 minutes, or until warmed through.
Use a skillet or non-stick pan over medium heat. Place the wraps in the pan and cover with a lid. Heat each side for about 2-3 minutes, ensuring the feta cheese gets slightly melty and the tortilla crisps up a bit.
For a quick method, use a microwave. Wrap the Mediterranean veggie wraps in a damp paper towel to keep them moist. Microwave on high for 1-2 minutes, checking halfway through to ensure even heating.
If you have a sandwich press or panini maker, preheat it and place the wraps inside. Press for about 3-5 minutes, or until the tortilla is crispy and the feta cheese is warm.
For an air fryer, preheat to 350°F (175°C). Place the wraps in the basket and heat for about 5-7 minutes. This method will give you a crispy exterior while keeping the inside warm and delicious.
Essential Tools for This Recipe
Cutting board: A flat surface used for chopping and preparing ingredients.
Chef's knife: A sharp knife essential for slicing and dicing vegetables.
Measuring cups: Tools used to measure the volume of ingredients like hummus and vegetables.
Mixing bowl: A bowl used to combine and mix ingredients if needed.
Spatula: A tool used to spread hummus evenly on the tortillas.
Tortilla warmer: An optional tool to warm the tortillas for easier rolling.
Serving platter: A plate or tray to present the finished wraps.
Serrated knife: A knife with a saw-like edge, ideal for slicing the wraps in half without squishing them.
How to Save Time on This Recipe
Prepare ingredients in advance: Dice the cucumber, halve the cherry tomatoes, and slice the red onion and kalamata olives ahead of time.
Use pre-made hummus: Save time by using store-bought hummus instead of making it from scratch.
Pre-wash greens: Wash and dry the mixed greens beforehand to streamline assembly.
Crumbled feta: Purchase pre-crumbled feta cheese to avoid extra prep work.
Assembly line method: Lay out all tortillas and distribute ingredients assembly-line style for quicker preparation.
Mediterranean Veggie Wrap Recipe
Ingredients
Main Ingredients
- 4 pieces Whole Wheat Tortillas
- 1 cup Hummus
- 1 cup Cucumber, diced
- 1 cup Cherry Tomatoes, halved
- ½ cup Red Onion, thinly sliced
- ½ cup Kalamata Olives, pitted and sliced
- 1 cup Feta Cheese, crumbled
- 1 cup Mixed Greens
Instructions
- 1. Lay out the tortillas on a flat surface.
- 2. Spread a generous layer of hummus on each tortilla.
- 3. Evenly distribute the cucumber, cherry tomatoes, red onion, olives, feta cheese, and mixed greens on each tortilla.
- 4. Roll up each tortilla tightly to form a wrap.
- 5. Slice each wrap in half and serve immediately.
Nutritional Value
Keywords
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