Dairy-Free Mediterranean Veggie Wrap
Enjoy a burst of fresh, vibrant flavors with this Dairy-Free Mediterranean Veggie Wrap — a quick, no-cook option perfect for lunch or a light dinner! Packed with crunchy vegetables like cucumber, red bell pepper, and carrots, and complemented by creamy hummus, briny Kalamata olives, and a zesty olive oil and lemon dressing, this recipe brings the essence of Mediterranean cuisine to your table. Wrapped in wholesome whole wheat tortillas, this plant-based meal is not only dairy-free but also filled with fiber, vitamins, and healthy fats. Ready in just 20 minutes, it's ideal for busy days and makes a satisfying, nutritious meal on the go. Whether you're following a vegan lifestyle or simply looking for a healthy Mediterranean-inspired recipe, this wrap is sure to become a favorite!
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Recipe Information
Ingredients
- 2 pieces Large whole wheat wraps or tortillas
- 0.5 cup Hummus
- 1 medium Cucumber
- 1 cup Cherry tomatoes
- 1 medium Red bell pepper
- 0.25 medium Red onion
- 1 medium Carrot
- 1 cup Mixed salad greens
- 0.25 cup Kalamata olives (pitted and sliced)
- 2 tablespoons Fresh parsley
- 1 tablespoon Olive oil
- 1 tablespoon Lemon juice
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Wash all vegetables thoroughly.
Slice the cucumber into thin matchsticks, halve the cherry tomatoes, and julienne the red bell pepper and carrot.
Thinly slice the red onion.
Chop the fresh parsley finely.
In a small bowl, mix the olive oil, lemon juice, salt, and black pepper to make a dressing.
Place the wraps on a clean, flat surface.
Spread 1/4 cup of hummus evenly over each wrap, leaving a small border around the edges.
Layer half the cucumber, tomatoes, bell pepper, red onion, carrot, and mixed greens on one side of each wrap.
Top with Kalamata olives and chopped parsley.
Drizzle the olive oil dressing over the vegetables in each wrap.
Starting from the side with the veggies, tightly roll up each wrap. Make sure to tuck in the sides as you roll to secure the filling.
Slice each wrap in half diagonally and serve immediately. Optionally, secure with a toothpick to hold everything together.
Nutrition Facts
Calories |
1078 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.7 g | 71% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 10.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2443 mg | 106% | |
| Total Carbohydrate | 122.7 g | 45% | |
| Dietary Fiber | 25.0 g | 89% | |
| Total Sugars | 18.1 g | ||
| Protein | 27.1 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 319 mg | 25% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 1958 mg | 42% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
