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Fresh No-Cook Mediterranean Wrap Recipe Easy Healthy Veggies and Hummus Lunch Idea

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A quick and easy no-cook Mediterranean wrap featuring creamy hummus, fresh veggies, and vibrant flavors, perfect for a healthy lunch or light dinner.

Ingredients

  • Large flour tortillas or whole wheat wraps (1 wrap)
  • Hummus (about ½ cup / 120 ml per wrap)
  • Cucumber, thinly sliced (1 small)
  • Cherry tomatoes, halved (1 cup / 150 g)
  • Red bell pepper, thinly sliced (½ medium)
  • Red onion, thinly sliced (¼ small)
  • Fresh spinach or mixed greens (1 cup / 30 g)
  • Fresh parsley or cilantro, chopped (2 tbsp)
  • Lemon juice (1 tbsp)
  • Extra virgin olive oil (1 tsp, optional)
  • Salt and freshly ground black pepper to taste
  • Feta cheese (optional, ¼ cup / 30 g)

Instructions

  1. Prepare the vegetables (10 minutes): Rinse all fresh produce. Thinly slice the cucumber, red bell pepper, and red onion. Halve the cherry tomatoes and chop the parsley or cilantro. Wash and dry spinach or mixed greens thoroughly if using.
  2. Toss the veggies (optional, 2 minutes): In a medium bowl, combine the sliced cucumber, tomatoes, bell pepper, onion, and herbs. Drizzle with lemon juice and olive oil, sprinkle with salt and pepper, and toss gently to coat. This step can be skipped if in a rush.
  3. Warm the tortillas (optional, 30 seconds per side): Warm tortillas briefly in a dry skillet or microwave wrapped in a damp paper towel for easier rolling.
  4. Spread hummus (1-2 minutes): Lay out a tortilla flat and spread about ½ cup (120 ml) of hummus evenly over the surface, leaving a small border around the edges.
  5. Add veggies and greens (2 minutes): Layer the tossed or fresh veggies and greens on top of the hummus. Sprinkle feta cheese evenly over the veggies if using.
  6. Roll the wrap (1 minute): Fold in the sides of the tortilla and roll tightly from one end to the other, keeping the filling snug inside.
  7. Slice and serve (1 minute): Cut the wrap in half diagonally with a sharp knife. Serve immediately or wrap tightly in plastic wrap for an on-the-go meal.

Notes

Pat veggies dry if extra juicy to avoid soggy wraps. Don’t overfill to prevent the wrap from falling apart. Warming tortillas makes rolling easier. Wrap tightly for best results. Can be made vegan by omitting feta or using plant-based cheese. Gluten-free wraps or collard greens can be used as alternatives.

Nutrition

Keywords: Mediterranean wrap, no-cook wrap, hummus wrap, healthy lunch, easy wrap recipe, vegetarian wrap, fresh veggies wrap

Find it online: https://emmaoven.com/fresh-no-cook-mediterranean-wrap-recipe-easy-healthy-veggies-and-hummus-lunch-idea/