Mediterranean sandwich wrap fresh (Printable)

A light wrap layered with fresh veggies, feta, and hummus for a bright Mediterranean taste.

# What You'll Need:

→ Wraps

01 - 4 large whole wheat tortillas or flatbreads

→ Spread

02 - 1 cup hummus (classic or roasted red pepper)

→ Vegetables

03 - 1 cup baby spinach leaves
04 - 1 small cucumber, thinly sliced
05 - 1 medium tomato, thinly sliced
06 - ½ small red onion, thinly sliced
07 - ½ cup roasted red peppers, sliced
08 - ¼ cup pitted Kalamata olives, sliced

→ Cheese

09 - ½ cup crumbled feta cheese

→ Herbs & Extras

10 - 2 tablespoons fresh parsley, chopped
11 - 1 tablespoon extra virgin olive oil
12 - Freshly ground black pepper, to taste

# How to Make It:

01 - Lay out the whole wheat tortillas or flatbreads on a clean surface.
02 - Spread approximately ¼ cup of hummus evenly over each wrap, leaving a 1-inch border around the edges.
03 - Layer baby spinach, cucumber slices, tomato slices, red onion, roasted red peppers, and Kalamata olives evenly over the hummus.
04 - Sprinkle crumbled feta cheese and chopped fresh parsley atop the vegetable layer.
05 - Drizzle each wrap with extra virgin olive oil and season with freshly ground black pepper to taste.
06 - Fold in the sides of the tortillas, then roll up tightly from the bottom to enclose the filling completely.
07 - Slice each wrap diagonally in half and serve immediately, or wrap tightly in parchment paper for later use.

# Expert Advice:

01 -
  • No cooking required, yet tastes like you've mastered a Mediterranean kitchen.
  • It's endlessly forgiving—swap vegetables based on what's ripe and what's calling to you.
  • Makes four generous wraps that travel beautifully to picnics, lunch boxes, or beach days.
02 -
  • The moment you add wet vegetables to your wrap is when the clock starts ticking—assemble right before serving if you want maximum crunch.
  • Spreading hummus all the way to the edges creates a moisture barrier that protects the tortilla, keeping it from getting soggy from the vegetables.
03 -
  • Buy feta a day ahead and keep it in the coldest part of your fridge—it crumbles more cleanly and stays fresher tasting.
  • If your vegetables are weeping moisture, pat them dry with a clean kitchen towel before assembling—this small step guards against soggy wraps completely.

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