Mediterranean Veggie Wrap Recipe

Whole wheat tortillas: These provide a healthy and hearty base for the wrap.

Hummus: A creamy spread made from chickpeas, tahini, lemon juice, and garlic, adding a rich flavor and texture.

Cucumber: Adds a refreshing crunch and hydration to the wrap.

Tomato: Provides juiciness and a slight tang to balance the flavors.

Red onion: Adds a sharp, pungent flavor that complements the other ingredients.

Kalamata olives: These olives bring a salty, tangy taste that enhances the Mediterranean vibe.

Fresh parsley: Adds a fresh, herbaceous note to the wrap.

Lemon juice: Provides acidity and brightness to the veggie mixture.

Olive oil: Adds a touch of richness and helps meld the flavors together.

Salt: Enhances the overall flavor of the ingredients.

Pepper: Adds a bit of heat and depth to the wrap.

When preparing the red onion, soak the thinly sliced pieces in cold water for about 10 minutes before adding them to the veggie mixture. This will help to mellow out the sharpness of the onion and make it more palatable in the wrap.

• whole wheat tortillas - Substitute with gluten-free tortillas: Suitable for those with gluten intolerance or celiac disease.

• hummus - Substitute with baba ganoush: Offers a similar creamy texture and Mediterranean flavor profile.

• cucumber - Substitute with zucchini: Provides a similar crunch and can be used raw or lightly sautéed.

• tomato - Substitute with roasted red peppers: Adds a sweet and smoky flavor, while maintaining a similar texture.

• red onion - Substitute with green onions: Milder in flavor and adds a fresh, crisp element to the wrap.

• kalamata olives - Substitute with capers: Delivers a briny, salty taste that complements the other ingredients.

• fresh parsley - Substitute with fresh cilantro: Adds a different but equally fresh and vibrant flavor.

• lemon juice - Substitute with lime juice: Provides a similar acidic tang, enhancing the overall flavor.

• olive oil - Substitute with avocado oil: Offers a neutral flavor and is rich in healthy fats.

• salt - Substitute with soy sauce: Adds a savory umami flavor, though use sparingly due to its strong taste.

• pepper - Substitute with cayenne pepper: Adds a bit of heat and a different depth of flavor.

• To keep your Mediterranean Veggie Wraps fresh, wrap each one tightly in plastic wrap or aluminum foil. This helps prevent the tortillas from drying out and keeps the veggies crisp.

• Store the wrapped veggie wraps in an airtight container in the refrigerator. They will stay fresh for up to 2-3 days.

• If you plan to enjoy your wraps later in the week, consider storing the veggie mixture and tortillas separately. This prevents the tortillas from becoming soggy. Assemble the wraps just before eating.

• For longer storage, you can freeze the wraps. Wrap each one in plastic wrap and then place them in a freezer-safe bag. They can be frozen for up to 1 month.

• When ready to eat, thaw the wraps in the refrigerator overnight. For a quicker option, use the microwave on a low setting for a few minutes until thawed.

• To maintain the best texture, avoid freezing fresh vegetables like cucumbers and tomatoes. Instead, prepare and freeze the hummus and tortillas, then add fresh veggies after thawing.

• If you notice any excess moisture after thawing, gently pat the veggies dry with a paper towel before assembling the wraps.

• For a quick refresh, you can lightly toast the tortillas in a skillet or oven before adding the veggie mixture. This helps restore some of the original texture and flavor.

• Oven Method:

  1. Preheat your oven to 350°F (175°C).
  2. Wrap each Mediterranean Veggie Wrap in aluminum foil to prevent them from drying out.
  3. Place the wrapped wraps on a baking sheet.
  4. Heat in the oven for about 10-15 minutes, or until warmed through.
  5. Unwrap and enjoy immediately for a slightly crispy exterior and warm, flavorful interior.

• Stovetop Method:

  1. Heat a non-stick skillet over medium heat.
  2. Place the wrap in the skillet and cover with a lid to trap the heat.
  3. Heat for about 2-3 minutes on each side, or until the wrap is warmed through.
  4. Remove from the skillet and serve immediately for a slightly toasted and warm wrap.

• Microwave Method:

  1. Place the wrap on a microwave-safe plate.
  2. Cover with a damp paper towel to keep the wrap moist.
  3. Microwave on high for 30-60 seconds, or until heated through.
  4. Let it sit for a minute before serving to allow the heat to distribute evenly.

• Toaster Oven Method:

  1. Preheat your toaster oven to 350°F (175°C).
  2. Wrap the wrap in aluminum foil.
  3. Place the wrapped wrap in the toaster oven.
  4. Heat for about 10 minutes, or until warmed through.
  5. Unwrap and enjoy for a quick and easy reheating method.

• Air Fryer Method:

  1. Preheat your air fryer to 350°F (175°C).
  2. Lightly spray the wrap with a bit of olive oil to prevent drying.
  3. Place the wrap in the air fryer basket.
  4. Heat for about 5-7 minutes, checking halfway through to ensure even heating.
  5. Remove and serve immediately for a slightly crispy and warm wrap.

• Cutting board: A flat surface used for chopping and dicing vegetables like cucumber, tomato, and red onion.

• Chef's knife: A sharp knife essential for slicing and dicing the vegetables and herbs.

• Mixing bowl: A large bowl used to combine the diced vegetables, olives, parsley, lemon juice, and olive oil.

• Measuring cups: Used to measure out the hummus, cucumber, tomato, and other ingredients accurately.

• Measuring spoons: Used to measure the lemon juice, olive oil, salt, and pepper.

• Spatula: Useful for spreading the hummus evenly on each tortilla.

• Spoon: Handy for mixing the vegetable mixture in the bowl.

• Tortilla warmer: Optional but useful for keeping the tortillas warm and pliable.

• Knife sharpener: Ensures your chef's knife remains sharp for precise cutting.

• Serving plate: Used to present the finished Mediterranean veggie wraps.

• Paper towels: Useful for drying washed vegetables before dicing them.

Prepare ingredients in advance: Chop the cucumber, tomato, and red onion ahead of time and store them in airtight containers.

Use pre-made hummus: Save time by using store-bought hummus instead of making it from scratch.

Batch prep: Make a large batch of the veggie mixture and store it in the fridge for quick assembly throughout the week.

Simplify seasoning: Mix lemon juice, olive oil, salt, and pepper in a small jar for easy and quick seasoning.