MEDITERRANEAN VEGGIE WRAP

Mediterranean Veggie Wrap On Plate

MEDITERRANEAN VEGGIE WRAP

by | Apr 27, 2022

It’s really great when we can vary our vegetable and fruit consumption from day to day, but as much as I love veggies and fruits, I often find myself stuck on a specific veggie-filled lunch as my “go to” until I finally get tired of it and have to move on. I’m not advocating the same lunch day after day because as I said it’s best to vary your fruit and vegetable intake, but when I’m stuck on a particular lunch, it’s because it is soooooo delicious. That’s the case with this Mediterranean Veggie Wrap. Eyeball the amount of ingredients that you need based on the size of your wrap.  

The most wasted of days is one without laughter.”- e.e.Cummings

Mediterranean Wrap On Plate
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Mediterranean Veggie Wrap

Throw together this delicious and nutritious Mediterranean Veggie Wrap in 5 minutes or less.
Prep Time5 minutes
Total Time5 minutes
Course: Lunch
Cuisine: Mediterranean
Keyword: Chickpeas, Vegan, Vegetarian

Equipment

  • 1 Cutting Board

Ingredients

  • 1 8 inch whole wheat or gluten free tortilla/wrap
  • 2-4 Tablespoons hummus
  • 2 Tablespoons chopped cucumber
  • 5 cherry or grape tomatoes, cut in half
  • 3-4 Tablespoons slivered romaine lettuce or other greens of your choice
  • 7-8 kalamata olives marinated in olive oil
  • 1 slice purple onion separated

Instructions

  • Lay an 8 inch whole wheat tortilla/wrap flat on a cutting board. If you prefer, use a gluten-free wrap.
  • Layer the ingredients on the bottom third of the wrap 1-2 inches from the edge.
  • Roll the bottom end of the wrap tightly over the ingredients and continue rolling until there is a complete roll.
  • Tuck in both ends of the roll and cut in half.

Notes

Eyeball the amount of ingredients that you need based on the size of your wrap.  I’ve given approximate ingredients for an 8-inch wrap.
One of the issues with wraps is keeping the ingredients inside the wrap.  Here’s a 60-second video featuring two ways to fold a wrap.

DID YOU MAKE THIS RECIPE? Please leave a comment below and share a photo on Instagram. Tag @chasingbeans123 and hashtag it  #chasingbeans123. I love to hear from you.

You’ll need the following ingredients for this Mediterranean Veggie Wrap…

1 (8 inch) whole wheat or gluten free tortilla/wrap
hummus-2 to 4 Tablespoons
cucumber-2 Tablespoons chopped
tomatoes-about 5 grape or cherry tomatoes cut in half
romaine lettuce-3 to 4 Tablespoons slivered
kalamata olives marinated in olive oil-7 or 8
sliced purple onion-1 slice broken into pieces

Mediterranean Wrap Ingredients

Lay an 8 inch whole wheat tortilla/wrap flat on a cutting board. If you prefer, use a gluten-free wrap.


Layer the ingredients on the bottom third of the wrap 1-2 inches from the edge.

Hummus On Wrap
Hummus And Cucumbers On Wrap
Hummus, Tomatoes And Cucumbers On Wrap
Hummus, Tomatoes, Cucumbers And Lettuce On Wrap
Hummus, Tomatoes, Cucumbers, Lettuce And Olives On Wrap
Hummus, Cucumbers, Tomatoes, Lettuce, Olives And Onions On Wrap

Roll the bottom end of the wrap tightly over the ingredients and continue until there is a complete roll.
Tuck in both ends of the roll and cut in half.

Rolling Up Wrap


One of the issues with wraps is keeping the ingredients inside the wrap.  Here’s a 60-second video featuring two ways to fold a wrap.

Enjoy…

Mediterranean Wrap On Plate

DID YOU MAKE THIS RECIPE? Please leave a comment below and share a photo on Instagram. Tag @chasingbeans123 and hashtag it #chasingbeans123. I love to hear from you.

You might also enjoy these delicious lunch recipes from Chasing Beans…

2 Comments

  1. gotheglobals

    Thanks a lot for sharing this great recipe

    Reply

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