This Mediterranean veggie wrap is a delightful and healthy option for a quick lunch or light dinner. Packed with fresh vegetables, creamy hummus, and tangy feta cheese, it's a flavor explosion in every bite. The whole wheat tortillas add a wholesome touch, making this wrap both nutritious and satisfying.
Some ingredients in this recipe might not be staples in every household. Kalamata olives are a specific type of olive known for their rich flavor and dark color, which might require a trip to the supermarket. Feta cheese is a crumbly, tangy cheese often used in Mediterranean dishes, and hummus is a creamy spread made from chickpeas. Make sure to check the deli or international section for these items.
Ingredients For Mediterranean Veggie Wrap Recipe
Whole wheat tortillas: These provide a healthy and hearty base for the wrap.
Hummus: A creamy spread made from chickpeas, adding a rich and savory flavor.
Cucumber: Fresh and crunchy, it adds a refreshing element to the wrap.
Cherry tomatoes: Sweet and juicy, they bring a burst of flavor and color.
Red onion: Thinly sliced for a bit of sharpness and crunch.
Kalamata olives: Pitted and sliced, these olives add a briny, rich taste.
Feta cheese: Crumbled, it provides a tangy and creamy texture.
Mixed greens: A blend of leafy greens for added nutrition and freshness.
Technique Tip for This Recipe
To ensure your tortillas stay pliable and easy to roll, warm them slightly in a dry skillet or microwave before assembling. This will prevent them from cracking and make it easier to create a tight wrap.
Suggested Side Dishes
Alternative Ingredients
whole wheat tortillas - Substitute with spinach wraps: Adds a different flavor and extra nutrients from spinach.
hummus - Substitute with baba ganoush: Provides a similar creamy texture with a smoky eggplant flavor.
cucumber - Substitute with zucchini: Offers a similar crunch and mild flavor.
cherry tomatoes - Substitute with sun-dried tomatoes: Adds a more intense, concentrated tomato flavor.
red onion - Substitute with green onions: Provides a milder onion flavor and a pop of color.
kalamata olives - Substitute with green olives: Offers a different but still briny and tangy taste.
feta cheese - Substitute with goat cheese: Adds a creamy texture and a tangy flavor.
mixed greens - Substitute with arugula: Adds a peppery flavor and a different texture.
Other Alternative Recipes
How to Store / Freeze Your Veggie Wrap
To keep your Mediterranean veggie wraps fresh, wrap each one individually in plastic wrap or aluminum foil. This helps maintain the moisture and prevents the tortillas from drying out.
Place the wrapped veggie wraps in an airtight container or a resealable plastic bag. This adds an extra layer of protection against air exposure and keeps the flavors intact.
Store the container or bag in the refrigerator. These wraps can stay fresh for up to 3 days when properly stored.
If you plan to freeze the wraps, first wrap them tightly in plastic wrap and then in a layer of aluminum foil. This double wrapping helps prevent freezer burn and preserves the taste and texture of the ingredients.
Label each wrap with the date of preparation using a marker on the foil. This way, you can keep track of their freshness.
Place the wrapped veggie wraps in a freezer-safe bag or container. Ensure you remove as much air as possible before sealing to prevent freezer burn.
Store the wraps in the freezer. They can be frozen for up to 2 months without significant loss of quality.
When ready to enjoy, thaw the wraps in the refrigerator overnight. This slow thawing process helps maintain the texture of the vegetables and tortillas.
For a quick thaw, you can use the microwave. Remove the foil and plastic wrap, then place the wrap on a microwave-safe plate. Microwave on a low setting for 1-2 minutes, checking frequently to ensure even thawing.
After thawing, if you prefer a warm wrap, you can heat it in a panini press or a non-stick skillet over medium heat for a few minutes on each side. This will give the tortilla a nice, crispy texture while keeping the veggies fresh and flavorful.
How to Reheat Leftovers
Oven Method: Preheat your oven to 350°F (175°C). Wrap each Mediterranean veggie wrap in aluminum foil to keep them moist. Place them on a baking sheet and heat for about 10-15 minutes, or until warmed through. This method helps maintain the texture of the tortilla and the freshness of the vegetables.
Stovetop Method: Heat a non-stick skillet over medium heat. Place the wrap in the skillet and cover with a lid. Heat for about 2-3 minutes on each side, or until the wrap is warmed through. This method gives a slightly crispy exterior while keeping the inside fresh.
Microwave Method: Place the wrap on a microwave-safe plate and cover with a damp paper towel to prevent it from drying out. Microwave on high for 30-60 seconds, or until heated through. This is the quickest method but may result in a softer tortilla.
Toaster Oven Method: Preheat your toaster oven to 350°F (175°C). Wrap the wrap in aluminum foil and place it in the toaster oven. Heat for about 10 minutes, or until warmed through. This method is a good balance between speed and maintaining texture.
Air Fryer Method: Preheat your air fryer to 350°F (175°C). Place the wrap in the air fryer basket and heat for about 5-7 minutes, or until warmed through. This method gives a nice crispy exterior while keeping the inside fresh and flavorful.
Best Tools for This Recipe
Cutting board: A flat surface used for chopping and slicing vegetables.
Chef's knife: A sharp knife essential for slicing cucumbers, cherry tomatoes, red onions, and olives.
Measuring cups: Used to measure out the hummus, cucumber, cherry tomatoes, red onion, kalamata olives, feta cheese, and mixed greens accurately.
Spatula: Useful for spreading the hummus evenly on the tortillas.
Mixing bowl: Handy for combining and tossing the vegetables if you prefer to mix them before layering.
Tortilla warmer: Optional, but useful for warming the tortillas to make them more pliable for rolling.
Serving platter: A large plate or tray to arrange the wraps for serving.
Knife sharpener: Ensures your chef's knife remains sharp for precise cutting.
Paper towels: Useful for patting dry the vegetables after washing to prevent soggy wraps.
Plastic wrap: Optional, for wrapping the tortillas tightly if you need to store them before serving.
How to Save Time on This Recipe
Prepare ingredients in advance: Chop the cucumber, cherry tomatoes, and red onion ahead of time and store them in the fridge.
Use pre-made hummus: Save time by using store-bought hummus instead of making it from scratch.
Pre-wash greens: Wash and dry the mixed greens in advance to streamline assembly.
Organize your workspace: Lay out all ingredients and tools before starting to make the process smoother.
Batch preparation: Make multiple wraps at once and store them in the fridge for quick meals throughout the week.
Mediterranean Veggie Wrap
Ingredients
Main Ingredients
- 4 pieces Whole wheat tortillas
- 1 cup Hummus
- 1 cup Cucumber, sliced
- 1 cup Cherry tomatoes, halved
- ½ cup Red onion, thinly sliced
- ½ cup Kalamata olives, pitted and sliced
- 1 cup Feta cheese, crumbled
- 1 cup Mixed greens
Instructions
- 1. Lay out the tortillas on a flat surface.
- 2. Spread a generous amount of hummus on each tortilla.
- 3. Layer the cucumber, cherry tomatoes, red onion, olives, feta cheese, and mixed greens evenly on each tortilla.
- 4. Roll up the tortillas tightly and slice in half if desired.
- 5. Serve immediately and enjoy!
Nutritional Value
Keywords
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