Mediterranean Veggie Wrap

I was standing in my kitchen one afternoon, staring at a pile of farmers market vegetables and a tub of hummus that needed using up, when the idea hit me. No cooking, no fuss, just fresh ingredients rolled into something satisfying. I grabbed a tortilla, spread the hummus thick, and layered everything I could find, spinach, roasted peppers, a handful of feta. That first bite was bright, creamy, and just tangy enough to make me forget I was eating lunch alone.

I started making these wraps for my sister when she would stop by during her lunch breaks. She would sit at my counter, unwrap hers carefully, and always say the same thing, why does this taste better here than when I make it at home. I think it was the way I folded it, tight enough that nothing fell out, loose enough that every bite had a little bit of everything. She started requesting them every week, and I started keeping roasted peppers and feta stocked just for her visits.

Ingredients

• Large flour tortillas: Use the soft, pliable kind that fold without cracking, I learned the hard way that stiff tortillas split right down the middle when you roll them.
• Hummus: This is your creamy base and moisture layer, so go generous, a thin smear just does not hold the flavors together the same way.
• Crumbled feta cheese: The tangy, salty punch that makes every bite more interesting, and it crumbles perfectly into all the little gaps between vegetables.
• Roasted red peppers: Whether jarred or homemade, these bring a smoky sweetness that balances the sharpness of the feta and the earthiness of the spinach.
• Fresh baby spinach leaves: Tender and mild, they add color and a light crunch without overpowering the wrap, plus they stay put better than larger greens.
• Red onion: A few thin slices add a crisp bite and a hint of sharpness, but you can skip them if raw onion is not your thing.
• Cucumber: Cool, refreshing, and just watery enough to keep things from feeling too dense or heavy.
• Freshly ground black pepper: A few grinds wake up all the other flavors, especially the creamy hummus and rich feta.
• Dried oregano: A pinch adds that Mediterranean warmth, the kind that reminds you of sun and olive groves even if you are eating at your desk.

Instructions

Prep your workspace:

Lay the tortillas flat on a clean surface, giving yourself room to work without knocking anything over. Clear counters make rolling so much easier.

Spread the hummus:

Use half the hummus on each tortilla, spreading it thick over the center and leaving about an inch of border all around. This border keeps the wrap from splitting when you fold it.

Layer the vegetables:

Start with the spinach, then add the roasted red peppers, feta, and any optional vegetables like red onion or cucumber. Keep everything in the center so it rolls neatly.

Season it up:

Sprinkle black pepper and a pinch of oregano over the top, letting the seasoning fall where it may. Do not overdo it, just enough to bring the flavors together.

Fold and roll:

Fold in the left and right sides of the tortilla first, like closing a letter, then roll up tightly from the bottom. Press gently as you go so everything stays tucked in.

Slice and serve:

Cut each wrap in half on the diagonal, it looks prettier and makes it easier to pick up. Serve right away or wrap in foil if you are taking it with you.

Save

One summer evening, I packed these wraps for a picnic at the park with friends. We sat on a blanket under the trees, and as everyone unwrapped theirs, someone said it tasted like vacation. That stuck with me because it really did, bright, easy, and full of the kind of flavors that make you slow down and actually taste your food. We ended up making them a regular thing, and now every time I fold one, I think about those long evenings with nothing to do but eat and talk.

What to Serve With It

These wraps are light enough that they pair well with almost anything crunchy or tangy on the side. I like serving them with a handful of sweet potato chips or a small bowl of marinated olives. If you want something more substantial, a simple tomato soup or a cold grain salad works beautifully, adding just enough to make it feel like a full meal without weighing you down.

How to Store Leftovers

If you have leftover wraps, wrap them individually in parchment paper or plastic wrap and store them in the fridge for up to one day. The hummus will keep the tortilla soft, but the vegetables may release a little moisture overnight, so they are always best eaten fresh. If you want to prep ahead, keep the components separate and assemble the wraps right before eating, it only takes a minute and the texture stays perfect.

Ways to Make It Your Own

This wrap is endlessly flexible, and I have tried more variations than I can count. You can swap the hummus for tzatziki or baba ganoush, add grilled chicken or chickpeas for extra protein, or toss in sliced avocado for creaminess. I have also used whole wheat tortillas, added a handful of fresh herbs like parsley or dill, and drizzled everything with a little lemon juice or olive oil before rolling.

• Try adding kalamata olives or sun dried tomatoes for a briny, intense flavor boost.
• Use arugula instead of spinach if you want a peppery bite.
• For a vegan version, skip the feta or use a plant based alternative, the hummus carries the richness just fine on its own.

Save

These wraps have become one of those things I make without thinking, the kind of meal that feels like a small kindness to myself on busy days. I hope they do the same for you, simple, satisfying, and bright enough to remind you that good food does not have to take all afternoon.

Recipe Questions & Answers

→ Can I make this wrap ahead of time?

Yes, you can assemble the wrap a few hours in advance. Wrap it tightly in foil or parchment paper and refrigerate. This also helps the flavors meld together nicely. For best texture, assemble no more than 4-6 hours before eating, as the tortilla may become slightly soft.

→ What vegetables work best as substitutes?

You can swap spinach for arugula, mixed greens, or kale. Try adding sliced tomatoes, cucumbers, bell peppers, or grated carrots. Kalamata olives, artichoke hearts, and sun-dried tomatoes also pair beautifully with Mediterranean flavors.

→ Is this suitable for a vegan diet?

Absolutely. Simply replace the feta cheese with vegan feta, dairy-free cheese, or omit it entirely. Ensure your hummus doesn't contain dairy-based ingredients. The rest of the ingredients are naturally vegan-friendly.

→ What should I serve alongside this wrap?

Pair with a crisp white wine, sparkling water with lemon, or fresh juice. A side of tzatziki sauce, fresh fruit, or a simple Greek salad complements the Mediterranean flavors wonderfully.

→ How do I prevent the wrap from falling apart?

The key is rolling tightly after folding in the sides. Don't overfill the wrap, as excess filling creates pressure. Keep the filling concentrated in the center, about 1-2 inches from each edge. If it still seems loose, use foil or parchment to hold it together.

→ Can I warm this wrap before eating?

While this wrap is traditionally served cold, you can warm it gently in a skillet for 1-2 minutes per side if desired. This softens the tortilla but may slightly wilt the spinach. Warming is optional and depends on personal preference.