Mediterranean Wrap Sandwich
Savor the vibrant flavors of the Mediterranean with this wholesome and delicious Mediterranean Wrap Sandwich! Packed with fresh ingredients like crisp cucumber, juicy tomatoes, tender spinach, and tangy feta cheese, these wraps are elevated with creamy hummus and a drizzle of zesty olive oil-lemon dressing. Kalamata olives and a sprinkle of parsley add irresistible depth and brightness, while whole wheat wraps make this recipe both nutritious and satisfying. Perfect for a quick lunch, picnic, or on-the-go meal, these no-cook wraps come together in just 15 minutes. Enjoy a taste of the Mediterranean any time of day with this easy and healthy recipe!
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Recipe Information
Ingredients
- 4 pieces Large whole wheat wraps or tortillas
- 1 cup Hummus
- 1 cup Feta cheese, crumbled
- 1 medium Cucumber, thinly sliced
- 2 medium Tomatoes, diced
- 0.5 medium Red onion, thinly sliced
- 0.25 cup Kalamata olives, pitted and sliced
- 2 cups Fresh spinach or mixed greens
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Extra virgin olive oil
- 1 tablespoon Lemon juice
- 1 teaspoon Dried oregano
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
In a small bowl, combine the olive oil, lemon juice, dried oregano, salt, and black pepper. Whisk until well blended and set aside.
Lay the whole wheat wraps on a clean surface or large plate.
Spread about 2 tablespoons of hummus evenly over each wrap, leaving about an inch of space at the edges.
Divide the spinach or mixed greens evenly among the wraps, creating a fresh base layer.
Top each wrap with equal portions of cucumber slices, diced tomatoes, and red onion slices.
Sprinkle the crumbled feta cheese and sliced Kalamata olives evenly over the vegetables.
Drizzle a small amount of the prepared olive oil and lemon dressing on top of each wrap.
Sprinkle fresh parsley over the top to add a burst of flavor and color.
Carefully fold in the sides of the wrap and roll tightly from the bottom to secure the filling.
Slice each wrap in half diagonally and serve immediately. Alternatively, wrap tightly in parchment paper or foil to enjoy later.
Nutrition Facts
Calories |
519 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.9 g | 33% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 25 mg | 8% | |
| Sodium | 1222 mg | 53% | |
| Total Carbohydrate | 57.5 g | 21% | |
| Dietary Fiber | 10.1 g | 36% | |
| Total Sugars | 5.1 g | ||
| Protein | 16.4 g | 33% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 293 mg | 23% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 766 mg | 16% | |
*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.
