Mediterranean sandwich wrap (Printable)

A fresh wrap filled with crisp vegetables, creamy hummus, tangy feta, and zesty herb dressing.

# What's Needed:

→ Wrap Base

01 - 4 large whole wheat tortillas or flatbreads

→ Spreads

02 - 1 cup hummus

→ Vegetables

03 - 1 cup cucumber, thinly sliced
04 - 1 cup cherry tomatoes, halved
05 - 1 cup red bell pepper, thinly sliced
06 - 0.5 small red onion, thinly sliced
07 - 1 cup mixed salad greens or baby spinach

→ Cheese

08 - 0.5 cup crumbled feta cheese

→ Herb Dressing

09 - 2 tablespoons extra-virgin olive oil
10 - 1 tablespoon lemon juice
11 - 1 teaspoon dried oregano
12 - 1 tablespoon chopped fresh parsley
13 - Salt and black pepper, to taste

# How to Make It:

01 - Whisk together extra-virgin olive oil, lemon juice, dried oregano, chopped fresh parsley, salt, and black pepper in a small bowl until fully combined.
02 - Lay whole wheat tortillas or flatbreads flat on a clean surface.
03 - Spread a generous layer of hummus evenly on each tortilla, leaving approximately a 1-inch border around the edges.
04 - Distribute thinly sliced cucumber, halved cherry tomatoes, red bell pepper, red onion, and salad greens evenly over each hummus-covered wrap.
05 - Sprinkle crumbled feta cheese evenly over the vegetable layer.
06 - Pour the prepared herb dressing evenly over the fillings on each wrap.
07 - Fold the sides of each tortilla inward, then roll tightly from the bottom to enclose the fillings securely.
08 - Slice each wrap diagonally in half and serve immediately for best freshness.

# Tips for Success:

01 -
  • It comes together faster than ordering delivery, yet tastes like you spent the whole afternoon in the kitchen.
  • Every bite has a different texture—creamy hummus, crisp vegetables, tangy feta—so it never gets boring.
  • It's endlessly customizable, so you can use whatever vegetables are looking good at the market that day.
02 -
  • If your wraps tear when you're rolling, your tortillas are too dry—warm them for 10 seconds in the microwave before assembly to make them pliable.
  • Don't skip whisking the oil and lemon together; this small step makes the dressing cling to the vegetables instead of pooling at the bottom.
  • Slice everything except the tomatoes as thin as possible, because thick pieces are harder to wrap and create lumps that cause tearing.
03 -
  • Make the herb dressing the morning of and let it sit in the fridge—the flavors marry together and taste even brighter by lunchtime.
  • Use a mandoline to slice the cucumber and peppers paper-thin; this makes rolling so much easier than hand-cutting and adds a professional finish.

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