Mediterranean Veggie Wrap

I was standing in my kitchen on a Tuesday afternoon, staring at the fridge like it might offer advice. I had twenty minutes before a video call and zero patience for anything complicated. That's when I spotted the jar of roasted red peppers I'd forgotten about, wedged behind the milk. I grabbed a tortilla, some hummus, and whatever looked crisp, and ten minutes later I was eating what became my favorite don't-overthink-it lunch.

The first time I made these for friends, I was embarrassed by how simple they were. I set out the tortillas, bowls of toppings, and let everyone build their own. What I thought would be a casual snack turned into an hour-long hang in the kitchen, everyone debating whether cucumbers belonged inside or if olives were non-negotiable. One friend added pickled onions and declared herself a genius. I learned that night that the best recipes aren't always the most complex, they're the ones that make people linger.

Ingredients

• Large flour tortillas: Go for the softer, pliable kind that won't crack when you roll them, and warm them for five seconds in the microwave if they've been in the fridge.
• Hummus: This is your flavor foundation, so use one you actually like eating with a spoon, whether it's classic, garlic, or roasted red pepper.
• Crumbled feta cheese: The briny, tangy punch that keeps this from tasting too virtuous, and it crumbles better when it's cold.
• Roasted red peppers: Jarred ones are completely fine here, just drain them well so your wrap doesn't get soggy.
• Fresh baby spinach leaves: They add color and a mild green flavor without overpowering anything, plus they don't wilt as fast as regular spinach.
• Red onion: A little goes a long way, the sharpness mellows nicely against the hummus.
• Cucumber: For crunch and a cool contrast, especially if you're eating this on a warm day.
• Freshly ground black pepper and dried oregano: Small touches that make it taste intentional instead of assembled.

Instructions

Prep your workspace:

Lay the tortillas flat on a clean counter or cutting board so you have room to work. If they're cold and stiff, warm them briefly so they roll without tearing.

Spread the hummus:

Use about a quarter cup per tortilla, spreading it in an even layer across the center but leaving a border so it doesn't squish out the sides. A spoon or offset spatula works best here.

Layer the vegetables:

Start with the spinach as your base, then add the roasted red peppers, feta, and any optional veggies you're using. Keep everything centered so the wrap holds together when you roll it.

Season lightly:

A few grinds of black pepper and a pinch of oregano add just enough warmth without masking the other flavors.

Fold and roll:

Fold in the left and right sides of the tortilla like you're tucking in a burrito, then roll tightly from the bottom up, keeping gentle pressure so everything stays compact. If it feels loose, you can tuck as you go.

Slice and serve:

Cut each wrap diagonally with a sharp knife for that deli-style look. Serve right away, or wrap tightly in foil if you're taking it with you.

Save

I started keeping the ingredients for this wrap stocked after a particularly long stretch of work-from-home days. It became my reset button, the thing I made when I needed to step away from the screen and do something with my hands. There's something grounding about spreading hummus on a tortilla, layering vegetables, folding it all up into something bright and satisfying. It's not fancy, but it's reliable, and some weeks that's exactly what I need.

How to Make It Your Own

This wrap is a template more than a rulebook. I've swapped spinach for arugula when I wanted more pepper, added thinly sliced radishes for crunch, and once stirred harissa into the hummus when I was craving heat. A handful of fresh herbs, mint or parsley, changes the whole vibe. If you have leftover grilled vegetables, toss them in. The beauty is that it works with what you have, not what you planned.

Storage and Portability

These wraps hold up surprisingly well for a few hours if you wrap them tightly in foil or parchment paper. I've packed them for road trips, picnics, and long afternoons at the park. The key is to keep the hummus layer thick enough to act as a moisture barrier, and avoid adding anything too wet like tomatoes. If you're making them the night before, store them in the fridge and let them come to room temperature for ten minutes before eating.

Serving Suggestions

I usually eat these on their own, but they're even better with a handful of kettle chips or a small bowl of olives on the side. If I'm making them for a group, I set out extra toppings, sliced avocado, sun-dried tomatoes, or a drizzle of balsamic glaze, and let people customize. A crisp white wine or even a cold beer pairs nicely if it's a weekend lunch.

• Serve with a handful of salty chips or a simple side salad.
• Pair with iced tea, lemonade, or sparkling water with a wedge of lemon.
• Double the recipe and pack them for a picnic or a long day of errands.

Save

This wrap has earned a permanent spot in my rotation, not because it's impressive, but because it's honest. It's the kind of meal that reminds you that good food doesn't have to be complicated, just thoughtful and made with things you actually want to eat.

Recipe FAQs

→ Can I prepare this wrap ahead of time?

Yes, you can assemble the wrap a few hours before eating. Wrap it tightly in foil or parchment paper and refrigerate. For best texture, consume within a few hours as the tortilla may soften from the hummus moisture.

→ What are good substitutes for feta cheese?

You can use goat cheese, Greek feta alternatives, or vegan cheese for a dairy-free option. For a sharper flavor, try crumbled blue cheese or feta-style cashew cheese.

→ Can I use store-bought roasted red peppers?

Absolutely. Jarred roasted red peppers are convenient and work perfectly. Just drain them well to avoid excess moisture that could make the wrap soggy.

→ How do I prevent the wrap from falling apart when eating?

Roll it tightly after folding in the sides, and don't overfill. Cutting diagonally helps contain the filling. If eating immediately, you can skip cutting and simply wrap the whole wrap in foil for easier handling.

→ What vegetables pair well with Mediterranean flavors?

Kalamata olives, artichoke hearts, sun-dried tomatoes, cucumber, red onion, and fresh herbs like parsley or mint complement Mediterranean wraps beautifully. Arugula or mixed greens work as excellent spinach alternatives.

→ Is this wrap suitable for meal prep?

You can prep ingredients separately and assemble just before eating for the best texture. Pre-sliced vegetables and cheese can be stored in containers, then combined with fresh tortillas and hummus when ready to eat.