Mediterranean Veggie Wrap

I was standing in my kitchen on a Tuesday afternoon, staring at a nearly empty fridge and wondering what on earth I was going to eat. That's when I spotted a jar of roasted red peppers I'd forgotten about, some hummus from the weekend, and a bag of spinach that needed rescuing. Ten minutes later, I was biting into what would become my go-to meal when life gets hectic. The combination of creamy, tangy, and smoky flavors hit me all at once, and I remember thinking, why don't I make this every week?

The first time I made these wraps for friends, I was nervous they'd think it was too basic. But when I sliced them on the diagonal and arranged them on a wooden board, they looked almost fancy. My friend Sarah grabbed one, took a bite, and immediately asked for the recipe. I laughed because there wasn't really a recipe, just instinct and a few good ingredients. That moment taught me that simplicity, when done right, is never boring.

Ingredients

• Large flour tortillas: These are your edible blanket, so choose soft, pliable ones that won't crack when you roll them. I like the 10-inch size because it gives you room to tuck everything in without spilling.
• Hummus: This is your glue and your flavor base, so use one you actually like eating straight from the container. I've learned that a garlicky or roasted red pepper hummus makes the whole wrap sing.
• Crumbled feta cheese: The salty, tangy punch that makes you want another bite. If your feta is too dry, a quick drizzle of olive oil brings it back to life.
• Roasted red peppers: Jarred ones are my secret weapon because they're already smoky and sweet. Just drain them well or your wrap will get soggy.
• Fresh baby spinach leaves: They add color and a mild earthiness without overpowering anything. I always use baby spinach because the texture is softer and the leaves layer better.
• Red onion: A little goes a long way, so slice it paper thin unless you want the bite to linger. Soaking the slices in cold water for a few minutes mellows the sharpness.
• Cucumber: Adds a refreshing crunch that balances the creaminess. I like English cucumbers because they have fewer seeds and more crispness.
• Freshly ground black pepper and dried oregano: These tiny additions make the wrap taste intentional instead of thrown together. I always grind the pepper fresh because the flavor is sharper and more alive.

Instructions

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Lay out your workspace:

Place your tortillas on a clean, flat surface where you have room to work. I like using a large cutting board because it keeps everything contained and makes cleanup easier.

Spread the hummus:

Scoop about a quarter cup of hummus onto the center of each tortilla and use the back of a spoon to spread it evenly, leaving about an inch of bare tortilla around the edges. This border is crucial because it keeps everything from squeezing out when you roll.

Layer the vegetables:

Start with the spinach, pressing it gently into the hummus so it sticks, then add the roasted red peppers, feta, and any optional veggies. I've found that layering in this order keeps the wrap balanced and prevents the feta from falling out.

Season it:

Give everything a few grinds of black pepper and a pinch of oregano if you're using it. This step takes five seconds but makes the flavors feel cohesive instead of random.

Fold and roll:

Fold in the left and right sides of the tortilla toward the center, then roll from the bottom up, tucking as you go to keep it tight. The first roll is always the trickiest, but once you get the hang of it, it becomes second nature.

Slice and serve:

Use a sharp knife to cut each wrap in half on the diagonal because it looks better and makes it easier to eat. Serve right away, or wrap tightly in foil if you're taking it with you.

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I started packing these wraps for my partner's lunch, and one day he texted me a photo of his coworker staring enviously at his meal. It made me smile because it reminded me that food doesn't have to be complicated to make someone's day better. Now, whenever I'm rolling these wraps, I think about all the little moments they've been part of, from picnics in the park to late nights at my desk. Food like this becomes a quiet rhythm in your life.

Variations to Try

Once you've made this wrap a few times, you'll start seeing all the ways you can change it up. I've swapped the spinach for peppery arugula when I want more bite, and I've added sliced kalamata olives when I'm craving something briny. A drizzle of tahini or a spoonful of tzatziki can transform the whole flavor profile. Sometimes I'll throw in sun-dried tomatoes or grilled zucchini if I have leftovers in the fridge. The wrap is more of a template than a strict recipe, which is exactly why it works so well.

Storage and Meal Prep

These wraps are perfect for meal prep, but you have to assemble them smartly or they'll get sad and soggy. I prep all the ingredients separately and store them in containers, then build the wraps fresh each morning. If you need to make them ahead, wrap each one tightly in parchment or foil and keep them in the fridge for up to 24 hours. The hummus acts as a moisture barrier, but if you're adding cucumber, leave it out until you're ready to eat. I've also frozen the wraps without the spinach and cucumber, then thawed and added the fresh ingredients later, which works surprisingly well.

Serving Suggestions

I usually serve these wraps with a handful of sweet potato chips or a small side of tabbouleh if I'm feeling fancy. A crisp white wine or a cold glass of sparkling water with lemon is perfect alongside. If you're feeding a crowd, slice the wraps into pinwheels and arrange them on a platter with some extra hummus and olives for dipping. They're great for picnics, packed lunches, or those nights when you want something nourishing but don't want to cook.

• Pair with baked pita chips or veggie sticks for a complete meal.
• Serve alongside a light soup like lemon chickpea or tomato basil.
• Add a side of marinated artichokes or stuffed grape leaves for a full Mediterranean spread.

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This wrap has become one of those recipes I make without thinking, the kind that feels like muscle memory. I hope it becomes that for you too, something easy and delicious that you reach for again and again.

Recipe Questions & Answers

→ Can I make these wraps ahead of time?

Yes, you can prepare them up to 4 hours ahead. Wrap each one tightly in parchment paper or foil and refrigerate. The tortilla may soften slightly, but flavors will meld nicely. For best texture, assemble within a few hours of eating.

→ What are good substitutes for feta cheese?

Try crumbled goat cheese, ricotta salata, or halloumi for similar tangy flavors. For a vegan option, use vegan feta or nutritional yeast. You can also omit cheese entirely and add extra hummus for creaminess.

→ How do I soften tortillas if they crack when rolling?

Microwave tortillas wrapped in a damp paper towel for 20-30 seconds to make them pliable. Alternatively, warm them briefly in a dry skillet over medium heat for about 10 seconds per side. This prevents cracking during rolling.

→ Can I use store-bought roasted peppers?

Absolutely. Jarred roasted red peppers save time and work perfectly. Drain excess liquid before adding to prevent the wrap from becoming soggy. If using homemade, ensure they're cooled and excess moisture is removed.

→ What vegetables work well in these wraps?

Beyond the core ingredients, try sliced cucumber, diced tomatoes, thinly sliced red onion, kalamata olives, artichoke hearts, or sun-dried tomatoes. Avoid overstuffing to prevent the wrap from tearing. Mix and match based on preference and availability.

→ Is this suitable for meal prep?

Yes, these wraps are excellent for meal prep. Assemble and wrap in foil the morning of, storing in the refrigerator. They're portable, satisfying, and ideal for packed lunches. Keep components separate if preparing for multiple days.