Whole grain tortilla spread with hummus, layered with veggies, and sprinkled with feta and olives. Rolled up for one delicious crunchy wrap.

Easy Healthy Mediterranean Veggie Wrap with Olives and Hummus

In Brunch, Mains by sarawalkenbachLeave a Comment

Here comes summer! You know what tastes better in the summer? Veggies. Try this healthy Mediterranean Veggie Wrap with Olives and Hummus when you’re on the go, after a hike, or enjoy poolside.

If you like this Mediterranean-vibe recipe, you’ll love this easy Artichoke Chicken recipe.

This delightful combination of fresh vegetables, tangy olives, and creamy hummus creates a symphony of tastes and textures that will leave you craving for more. Building the wrap is as simple as:

  1. Choosing the wrap
  2. Selecting veggies
  3. Assembling & devouring

Let’s get things going on this adventure to Mediterranean flavors.

Whole grain tortillas rolled up with fresh and crunchy veggies, feta, with olives spilling out.
This is not a boring healthy wrap! It’s full of flavor with feta, olives, and pickled onions.

Choose the Wrap Base

There are so many options for a wrap base these days. Here are a few healthy possibilities:

  • Whole Grain Tortilla, Wrap, or Pita
  • Almond Flour Tortillas (for a gluten free option)
  • Nori Sheets
  • Egg Wraps
  • Romaine or Butter Lettuce

Choose your favorite or do some experimenting. Don’t let your wraps go to waste. Use them for pizza crusts too.

Veggie Options

In an interesting article, The Science Behind Why We Crave Loud and Crunchy Foods, Jake Rossen discusses the food industry and why they are making our foods crunchier.

“Sound affects the experience of food. The noise draws attention to the mouth in the way something silent does not. If you’re eating pâté, your attention can drift elsewhere, to a television or to a dining companion. But a crunch will draw your attention to what you’re eating, making you concentrate on it. Noisy foods make you think about them.”

Charles Spence, Ph.D.

The above article discusses potato chips and ice cream bars with a chocolate shell. The food industry is constantly adding more ingredients to make manufactured foods appeal more to consumers. Good thing we don’t have to worry about food additives with fresh vegetables.

Crunchy veggies, whole grain wraps, hummus, feta, olives, and fresh parsley all ready to be rolled into a delicious wrap.
All the crunchy veggies and flavor bombs you need for this exceptionally tasty and healthy Mediterranean wrap.

Choose veggies with a good crunch. Here are the veggies that work in this wrap. Choose a 3 or 4… or all of them!

  • Carrots
  • Radishes
  • Cucumbers
  • Sweet peppers
  • Tomatoes or sun dried tomatoes
  • Zucchini
  • Spinach
  • Summer squash

If you like this wrap, you’ll love my Apple Turkey Wrap.

Mediterranean Flavor Enhancers

My favorite part! Probably because these are the more salty, healthy fat condiments. Choose your favorites for this Healthy Mediterranean Veggie Wrap with Olives and Hummus.

Hummus

A smooth and creamy chickpea puree is a delight with fresh veggies. It makes a perfect spread for this Mediterranean Veggie Wrap. Choose your favorite hummus: spicy, red pepper, pine nut, or garlic.

Baba’s Pantry is a Kansas City Palestinian deli with delicious hummus. If using their hummus and like it spicy, grab a container of Shatta while you’re there. Shatta is a jalapeno relish that is to die for! It would go great on this wrap too.

Mediterranean Veggie Wrap with Olives and Hummus rolled up and ready for a big bite.
Keep your summer lunches light yet filling with this flavorful wrap.

Olives

They aren’t for everyone. However, I encourage you to try a Castelvetrano olive. They are a bright green olive that is firmer than most olives. They’re mild, buttery, and delicious. Kalamata olives are also great in this wrap, or whatever your favorite olives are.

Feta

Briny, salt, crumbly. Feta is the perfect accompaniment to this wrap. Not a feta fan? Go with a soft goat cheese, or mozzarella.

Pickled Onions

I like onions in small doses. For me, raw onions are a bit over the top on a sandwich. If you feel the same, try quick pickling some onions. It doesn’t take too long, and you’ll be putting them on everything from pizza to BBQ.

To quick pickle onions, bring the following to a boil and then remove from heat:

  • 1/2 cup water
  • 1/2 cup vinegar (distilled or apple cider)
  • 1 Tbs Honey
  • 1 tsp Salt
  • 1 tsp Peppercorns
  • Jalapeno or garlic slices (optional)

While waiting for the above to boil, cut a medium-size red onions into slices. Mandolines work great for this. Go as thin as you prefer.

Place onion slices into a mason jar. Pour hot mixture over the onions, seal with lid, place in refrigerator for 30 minutes. After 30 minutes they are ready to eat or put on your wrap.

Balsamic or Lemon Juice Drizzle

If enjoying this wrap right away, drizzle some balsamic vinegar or squeeze a little bit of lemon juice on top of the veggies before rolling up. That bit of acidity will make your mouth happy.

Assembling the Mediterranean Veggie Wrap

Now for the fun part! Once you have all your veggies prepped, you are ready for assembly. Here’s how to make this flavorful Mediterranean Veggie Wrap happen:

  1. Spread hummus on top of wrap, edge to edge.
  2. Layer veggies (starting with the largest) in the middle of wrap, on top of hummus.
  3. Sprinkle with feta or olives, and pickled onions.
  4. If enjoying right away, drizzle with balsamic vinegar or lemon juice.
  5. Roll it up, and Enjoy!
Whole grain wrap with hummus spread on, layered with crunchy veggies, topped with olives, feta, pickled onions, and a sprinkle of fresh parsley.
Layer up those veggies!

The combination of fresh crunchy vegetables, tangy olives, and creamy hummus provides a satisfying crunch and a burst of Mediterranean flavor. Eat your veggies!

What can I use in this Mediterranean wrap instead of hummus?

Cream cheese makes a delicious substitute for hummus. Or for a non-dairy option try this artichoke relish dip.

How do I keep the wrap from turning soggy, if making it for later?

Skip the step of drizzling balsamic or lemon juice. Also, make sure all your veggies aren’t wet.

What else can I use these wraps for so they don’t go to waste?

Pizza crusts or burritos.

Eat Your Veggies in These Delicious Recipes

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Pesto Dressing

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5-Minute Buffalo Cauliflower Snack

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thyme branch

Thanks for reading along. I hope you enjoy this recipe as much as we do. If you would like more healthy recipes like this one sent right to your inbox, sign up for my Recipe Drops. They are always FREE.

Whole grain tortilla spread with hummus, layered with veggies, and sprinkled with feta and olives. Rolled up for one delicious crunchy wrap.

Healthy Mediterranean Veggie Wrap with Olives and Hummus

Sara Walkenbach
This full of flavor, packed with nutrients wrap is perfect for summer. It's light, crunchy, and filled with Mediterranean flavors. Make this for a picnic or relaxing poolside.
5 from 1 vote
Prep Time 10 minutes
Total Time 10 minutes
Course Main Course, Snack
Cuisine Mediterranean
Servings 1 wrap
Calories 256 kcal

Ingredients
  

  • 1 Whole Grain Wrap or gluten free
  • 2 tbsp Hummus
  • 2 tbsp Olives sliced
  • 1 tbsp Feta crumbles
  • Cucumber sliced or diced
  • Zucchini cut into wedges
  • Red, yellow, or Orange Bell Peppers cut into strips
  • Spinach
  • Radishes cut into thin slices
  • Sundried or Cherry Tomatoes sundried- sliced into strips, cherry- halved
  • 2 tbsp Pickled Onions recipe below, optional
  • 1 tbsp Balsamic vinegar or Fresh Lemon Juice optional
  • 1 tsp Fresh Parsley chopped, optional

Instructions
 

Veggie Wrap

  • Spread hummus on to wrap. Layer veggies in the middle section of wrap. Top with feta, olives, parsley, and balsamic vinegar or lemon juice (if using).
  • Roll it up and enjoy!

Quick Pickled Onions

  • On stove top, bring the following to a boil, then remove from heat:
    1/2 cup Water, 1/2 cup Vinegar (white distilled or apple cider), 1 tsp Salt, 1 tbsp Honey, 1 tsp Peppercorns, Jalapeno & Garlic slices (optional).
  • Slice a medium red onion into desired thickness. Put onion slices into mason jar.
  • Pour hot liquid into mason jar with onions. Put the lid on it and set in refrigerator for 30 minutes.

Video

Notes

For on the go: omit balsamic vinegar or lemon juice. Wrap in a sheet of plastic wrap to ensure wrap stays rolled.
Use whichever veggies you like in this wrap recipe.

Nutrition

Calories: 256kcalCarbohydrates: 30gProtein: 9gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 15mgSodium: 837mgPotassium: 111mgFiber: 6gSugar: 3gVitamin A: 152IUVitamin C: 2mgCalcium: 189mgIron: 2mg
Keyword Crunchy Veggie Wrap, Healthy Wrap, Mediterranean Diet, Olives and Hummus, Summer Lunch
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