Healthy Veggie Wrap Recipe: Mediterranean-Inspired
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Introduction
When it comes to quick, healthy lunches, Mediterranean-inspired veggie wraps are the perfect choice. These wraps are not only vibrant and packed with fresh, wholesome ingredients, but they also offer a variety of flavors and textures that make eating your veggies enjoyable. With colorful vegetables, creamy hummus, and fresh herbs, this healthy veggie wrap recipe is satisfying and perfect for those looking for a nutritious lunch option. Whether you’re at home or on the go, this wrap is easy to make, customizable, and a great way to incorporate more plant-based foods into your diet.
Ingredients (Serves 2)
- 2 whole wheat tortillas (find fresh tortillas at Amazon Fresh)
- ½ cup hummus
- 1 cup spinach or mixed greens
- ½ cucumber, sliced
- 1 medium carrot, julienned
- ½ red bell pepper, thinly sliced
- ¼ red onion, thinly sliced
- 2 tablespoons feta cheese (optional for a Mediterranean twist)
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper, to taste
Step-by-Step Instructions
Step 1: Prepare your veggies
Start by washing and preparing the veggies. Slice the cucumber, julienne the carrot, and thinly slice the red bell pepper and onion. If you’re using feta cheese, crumble it into small pieces. For the greens, you can use baby spinach, mixed greens, or any leafy greens you prefer.
Step 2: Toast the tortillas (optional)
For extra flavor and a nice crunch, you can toast the tortillas in a dry skillet over medium heat for about 1–2 minutes on each side until slightly crispy. This step is optional but adds a nice texture to the wrap.
Step 3: Spread the hummus
Once the tortillas are ready, spread a generous amount of hummus on each tortilla. You can use classic hummus or any flavor you like. The hummus acts as a creamy base and helps to hold the veggies in place while adding a savory flavor.
Step 4: Layer the veggies
On top of the hummus, layer your veggies—spinach, cucumber, carrot, red bell pepper, and red onion. You can pile them high for a hearty wrap, or keep it light depending on your preference.
Step 5: Drizzle with olive oil and lemon juice
Drizzle olive oil and fresh lemon juice over the veggies. The olive oil adds richness, while the lemon juice brings a burst of freshness that complements the Mediterranean flavors. Sprinkle with salt and pepper to taste.
Step 6: Add the feta cheese (optional)
If you’re using feta cheese, sprinkle it over the veggies for a salty, tangy kick. The feta pairs beautifully with the other Mediterranean ingredients and enhances the overall flavor of the wrap.
Step 7: Wrap it up
Carefully fold in the sides of the tortilla, then roll it up tightly from one end to the other, ensuring the filling stays in place. If needed, use a toothpick to secure the wrap, or slice it in half for easier handling.
Step 8: Serve and enjoy
Cut the wrap in half, serve with a side of fresh fruit or a light salad, and enjoy your healthy veggie wrap! It’s a perfect light lunch or snack that’s packed with nutrients and full of flavor.
Variation Tips
- Add protein: For an added protein boost, consider adding grilled chicken, falafel, or chickpeas to your veggie wrap. These additions will make the wrap more filling without compromising its health benefits.
- Swap hummus for tzatziki: If you prefer a tangy, yogurt-based spread, swap the hummus for tzatziki sauce. It complements the veggies beautifully and adds a creamy, refreshing texture.
- Make it spicy: If you like a bit of heat, add a sprinkle of red pepper flakes or a drizzle of sriracha sauce to the wrap. It will give your veggie wrap a flavorful kick.
- Try different greens: Switch up the greens in your wrap. Kale, arugula, or even romaine lettuce work wonderfully in place of spinach or mixed greens.
- Add more veggies: If you’re looking for more variety, feel free to add other vegetables like avocado, cherry tomatoes, or roasted eggplant for an even richer flavor profile.
Nutritional Information (approximate per serving)
- Calories: 300–350
- Protein: 8g (with hummus and optional feta)
- Fat: 15g (primarily from olive oil and feta)
- Carbs: 35g
- Fiber: 6g
- Sugar: 5g
This healthy veggie wrap recipe is full of fiber, healthy fats, and plant-based protein from the hummus and veggies. The addition of feta cheese adds some calcium and protein, but it can be omitted for a fully plant-based option. The whole wheat tortilla provides whole grains, making this a well-rounded and satisfying meal.
Conclusion
This healthy veggie wrap recipe is not only easy to make, but it’s also a nutrient-packed meal that’s perfect for a quick lunch or light dinner. The combination of fresh vegetables, creamy hummus, and Mediterranean flavors makes this wrap both satisfying and delicious. Plus, it’s fully customizable, so you can swap out ingredients based on what you have on hand or to suit your dietary preferences.
Whether you’re looking for a healthy lunch to bring to work or a light dinner after a busy day, this veggie wrap is an excellent choice. It’s quick, flavorful, and packed with all the nutrients you need to stay energized throughout the day.
If you try this recipe, we’d love to hear about your experience! Share your favorite wrap fillings in the comments below, and don’t forget to pin this recipe on Pinterest for easy access the next time you’re in need of a nutritious meal. For more healthy meal ideas, check out our Healthy Recipes and Quick Meals sections for more tasty and nutritious options.