Mediterranean Diet Healthy Veggie Wrap
Discover the vibrant flavors of the Mediterranean with this Healthy Veggie Wrap recipe, perfect for fans of wholesome, plant-forward meals! Packed with nutrient-rich vegetables like crisp cucumbers, juicy cherry tomatoes, and sweet bell peppers, this wrap is elevated with a tangy homemade dressing of olive oil, lemon juice, and oregano. Creamy hummus serves as the base, while crumbled feta cheese and briny kalamata olives add a savory touch, making every bite irresistible. All wrapped up in soft whole wheat tortillas and filled with fresh baby spinach, this no-cook recipe is an ideal quick and nutritious lunch or dinner option for those following a Mediterranean diet. Simple, flavorful, and ready in just 20 minutes, this veggie wrap will leave you refreshed and satisfied.
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Recipe Information
Ingredients
- 4 whole wheat tortillas
- 1 cup hummus
- 1 cucumber
- 1 red bell pepper
- 0.5 red onion
- 1 cup cherry tomatoes
- 0.5 cup feta cheese
- 0.25 cup kalamata olives
- 2 cups baby spinach
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash and dry all the vegetables.
Thinly slice the cucumber, red bell pepper, and red onion.
Halve the cherry tomatoes.
Chop the kalamata olives into small pieces.
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper to make a dressing.
In a mixing bowl, combine the sliced cucumber, red bell pepper, red onion, cherry tomatoes, and kalamata olives.
Drizzle the dressing over the mixed vegetables and toss to coat evenly.
Lay out the whole wheat tortillas on a flat surface.
Spread 2 tablespoons of hummus onto each tortilla, covering evenly.
Place a handful of baby spinach on top of the hummus on each tortilla.
Distribute the dressed vegetable mix evenly onto the tortillas.
Sprinkle the crumbled feta cheese over the vegetables.
Starting at one end, roll each tortilla tightly to form a wrap.
Cut the wraps in half if desired and serve immediately.
Nutrition Facts
Calories |
1884 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 113.3 g | 145% | |
| Saturated Fat | 23.7 g | 118% | |
| Polyunsaturated Fat | 21.1 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 5144 mg | 224% | |
| Total Carbohydrate | 168.2 g | 61% | |
| Dietary Fiber | 37.0 g | 132% | |
| Total Sugars | 19.2 g | ||
| Protein | 50.3 g | 101% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 823 mg | 63% | |
| Iron | 17.9 mg | 99% | |
| Potassium | 2194 mg | 47% | |
*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.
