Mediterranean Diet Healthy Veggie Wrap

Bursting with vibrant flavors and nourishing ingredients, the Mediterranean Diet Healthy Veggie Wrap is a quick, no-cook meal perfect for busy days or light lunches. Packed with crisp cucumbers, juicy cherry tomatoes, sweet red bell peppers, and tangy kalamata olives, this wrap is elevated by a creamy hummus base and crumbled feta cheese for irresistible Mediterranean flair. A zesty homemade dressing of olive oil, lemon juice, and oregano ties all the fresh veggies together, while baby spinach adds a nutrient-rich layer. Rolled up in wholesome whole wheat tortillas, these wraps are a satisfying blend of texture and taste that’s as healthy as it is delicious. Easy to make in just 20 minutes, they’re a high-fiber, veggie-packed option for anyone embracing the Mediterranean diet or looking for a flavorful, plant-forward meal idea.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

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

Directions

Step 1

Wash and dry all the vegetables.

Step 2

Thinly slice the cucumber, red bell pepper, and red onion.

Step 3

Halve the cherry tomatoes.

Step 4

Chop the kalamata olives into small pieces.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper to make a dressing.

Step 6

In a mixing bowl, combine the sliced cucumber, red bell pepper, red onion, cherry tomatoes, and kalamata olives.

Step 7

Drizzle the dressing over the mixed vegetables and toss to coat evenly.

Step 8

Lay out the whole wheat tortillas on a flat surface.

Step 9

Spread 2 tablespoons of hummus onto each tortilla, covering evenly.

Step 10

Place a handful of baby spinach on top of the hummus on each tortilla.

Step 11

Distribute the dressed vegetable mix evenly onto the tortillas.

Step 12

Sprinkle the crumbled feta cheese over the vegetables.

Step 13

Starting at one end, roll each tortilla tightly to form a wrap.

Step 14

Cut the wraps in half if desired and serve immediately.

Nutrition Facts

Serving size	(1176.5g)

Amount per serving	% Daily Value*
Calories	1883.7

Total Fat 113.3g	0%
Saturated Fat 23.7g	0%
Polyunsaturated Fat 21.1g
Cholesterol 66.8mg	0%
Sodium 5144.4mg	0%
Total Carbohydrate 168.2g	0%
Dietary Fiber 37.0g	0%
Total Sugars 19.2g
Protein 50.3g	0%

Vitamin D 12IU	0%
Calcium 823.2mg	0%
Iron 17.9mg	0%
Potassium 2193.7mg	0%

*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.

Source of Calories

Fat: 53.8%

Protein: 10.6%

Carbs: 35.5%