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- 4 large whole wheat tortillas - 1 cup hummus (store-bought or homemade) - Fresh vegetables: - 1 cucumber, thinly sliced - 1 red bell pepper, sliced into strips - 1 medium carrot, julienned - 1 cup baby spinach - 1/2 cup cherry tomatoes, halved - 1/4 cup Kalamata olives, sliced You need whole wheat tortillas as the base for your wraps. Hummus, either store-bought or homemade, adds a creamy touch. Fresh vegetables bring crunch and flavor. - 1/4 cup feta cheese, crumbled (optional) - Fresh herbs for garnish, such as parsley or dill Feta cheese is a great way to boost flavor. Fresh herbs can brighten up the dish and make it look pretty. - 2 tablespoons lemon juice - Salt and pepper to taste Lemon juice adds a zesty kick. Salt and pepper enhance all the flavors. Adjust these to fit your taste. This list gives you all the key components to create a tasty Mediterranean Hummus Veggie Wrap. Enjoy preparing and savoring this fresh meal! Start by slicing your vegetables. You will need: - 1 cucumber, thinly sliced - 1 red bell pepper, sliced into strips - 1 medium carrot, julienned - 1 cup baby spinach - 1/2 cup cherry tomatoes, halved - 1/4 cup Kalamata olives, sliced Once sliced, place them in a bowl. Drizzle with 2 tablespoons of lemon juice. Season with salt and pepper. Toss gently to mix all the flavors. Next, prepare your hummus. You can use store-bought or make it at home. If you want to make it at home, blend chickpeas, tahini, lemon juice, garlic, and olive oil until smooth. Lay out your large whole wheat tortillas on a clean surface. Spread a generous layer of hummus over each tortilla. Leave a small border around the edges. This helps with rolling later. Now, layer your vegetable mixture on each hummus-covered tortilla. If you want extra flavor, sprinkle crumbled feta cheese on top. To roll your wraps, start at one end. Gently roll the tortilla away from you. Tuck in the sides as you go. This keeps everything inside. Once rolled, cut each wrap in half diagonally. This makes them easier to hold and eat. For presentation, arrange the wraps on a platter. Garnish with fresh parsley or dill. Serve with extra hummus or a yogurt dip on the side. Enjoy your fresh and tasty meal! You can easily change up your wraps with different ingredients. If you want a twist, try using spinach or tomato tortillas. You can swap out the cucumber for bell peppers or carrots. Want a kick? Add some sliced jalapeños or spicy peppers. For gluten-free options, use gluten-free tortillas. You can also try large lettuce leaves for a lighter wrap. This gives you a fresh crunch and is low in carbs. To keep your wraps fresh, store them in the fridge. Wrap each one tightly in foil or parchment paper. This will keep them from drying out. You can also place them in an airtight container. If you want to make wraps ahead of time, prepare the veggies and hummus first. Store them separately until you're ready to assemble. This keeps the tortillas from getting soggy. You can make them up to two days in advance. Pair your wraps with yummy side dishes. A simple green salad or roasted veggies works great. You can also serve them with chips or pita bread for a crunchy bite. For dipping sauces, try extra hummus or a yogurt-based dip. A tangy tzatziki sauce also adds a nice touch. It keeps the meal fresh and full of flavor. {{image_2}} You can boost your wraps with protein. Adding chickpeas gives a nice texture and flavor. Simply sprinkle them on your veggies. If you eat meat, grilled chicken works great too. Slice it thin and layer it in. For vegetarian options, consider tofu or tempeh. Both are filling and add protein without meat. Experiment with different hummus flavors for a twist. You might try roasted red pepper or garlic hummus. Each offers a unique taste that brightens the wrap. Additionally, consider adding sauces or spreads. A drizzle of tahini or a dollop of tzatziki can elevate the flavors. These additions make your wraps even more delicious. Using seasonal vegetables makes your wraps fresh and vibrant. In summer, add zucchini or bell peppers. In winter, try roasted root veggies like sweet potatoes. You could even toss in some fruits. Slices of apple or pear add a sweet crunch. It's a fun way to mix flavors and colors in your meal. Mediterranean Hummus Veggie Wraps are tasty and good for you. Each wrap has about 250 calories. This meal gives you around 8 grams of protein and 7 grams of fiber. The fiber helps keep your gut healthy. It also makes you feel full longer. Whole wheat tortillas are great for health. They are rich in fiber, which supports good digestion. The veggies in the wraps add vitamins, minerals, and antioxidants. Cucumbers keep you hydrated, while peppers boost your immune system. Hummus is packed with protein and healthy fats. It can help lower cholesterol and support heart health. These wraps fit well for vegan and vegetarian diets. They do not contain meat or dairy. If you skip the feta cheese, they are completely dairy-free. However, check for gluten if you need to avoid it. The wraps can be made with gluten-free tortillas to meet dietary needs. To make easy homemade hummus, you need just a few ingredients. Here is a simple recipe: - 1 can of chickpeas, drained and rinsed - 1/4 cup tahini - 2 tablespoons lemon juice - 1 clove garlic, minced - Salt to taste - 2 tablespoons olive oil - Water for consistency 1. In a blender, combine chickpeas, tahini, lemon juice, garlic, and salt. 2. Blend until smooth. 3. Slowly add olive oil and water until you reach your preferred texture. 4. Taste and adjust salt or lemon juice as needed. This creamy hummus works great in wraps! Serving these wraps with tasty sides makes your meal even better. Here are some great options: - Fresh fruit salad - Greek yogurt with herbs - Pita chips or veggie sticks - Quinoa salad - Roasted chickpeas These dishes blend well with the flavors of the wraps. Yes, you can prepare these wraps ahead of time. Here are some tips for meal prep and storage: - Roll the wraps and wrap them tightly in foil or parchment paper. - Store them in the fridge for up to 2 days. - If you want fresh veggies, add them just before serving. - Keep extra hummus nearby for dipping. This way, you have a quick meal ready whenever you need it! In this article, we explored how to create tasty Mediterranean Hummus Veggie Wraps. We covered the essential and optional ingredients, along with seasoning tips. You learned step-by-step instructions for preparation, assembly, and serving. We also shared ideas for customization and storage. Finally, we looked at nutritional benefits and addressed common questions. These wraps are easy to make and fun to enjoy. They offer many flavors and healthy ingredients, making them a great choice for any meal. Enjoy your wrap-making adventure!

Mediterranean Hummus Veggie Wraps

Savor the flavors of the Mediterranean with these delightful Mediterranean Hummus Veggie Wraps! Packed with fresh veggies, creamy hummus, and optional feta, these wraps are perfect for a quick and healthy meal. In just 15 minutes, you can prepare a delicious, nutritious lunch or snack that’s great on-the-go. Click through to discover the simple recipe and make your wraps for a burst of color and taste in every bite!
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Ingredients
  

4 large whole wheat tortillas

1 cup hummus (store-bought or homemade)

1 cucumber, thinly sliced

1 red bell pepper, sliced into strips

1 medium carrot, julienned

1 cup baby spinach

1/2 cup cherry tomatoes, halved

1/4 cup Kalamata olives, sliced

1/4 cup feta cheese, crumbled (optional)

2 tablespoons lemon juice

Salt and pepper to taste

Optional herbs: Fresh parsley or dill for garnish

Instructions
 

Begin by laying out your whole wheat tortillas on a clean surface or large cutting board.

    Spread an even layer of hummus over each tortilla, leaving a small border around the edges for easier rolling.

      In a bowl, combine the sliced cucumber, red bell pepper, julienned carrot, baby spinach, halved cherry tomatoes, and Kalamata olives. Drizzle with lemon juice and season with salt and pepper. Toss gently to mix.

        Place an equal amount of the veggie mixture onto each hummus-covered tortilla. If desired, sprinkle crumbled feta cheese over the vegetables for added flavor.

          Starting from one end, carefully roll the tortilla away from you, tucking in the sides as you go to create a wrap.

            Once rolled, cut each wrap in half diagonally for easier handling.

              Serve immediately, or wrap tightly in foil or parchment paper for a delicious on-the-go meal.

                Prep Time: 15 minutes | Total Time: 15 minutes | Servings: 4

                  - Presentation Tips: Arrange the wraps on a platter and garnish with fresh parsley or dill sprigs. Serve with extra hummus or a yogurt-based dip on the side for dipping.