The Mediterranean Wrap is a vibrant, flavorful, and satisfying dish that brings the essence of the Mediterranean right to your plate. Bursting with fresh vegetables, zesty herbs, and creamy spreads, this wrap is perfect for a quick lunch, a light dinner, or even a picnic treat. The combination of wholesome ingredients and aromatic spices makes it not only delicious but also a healthy option for anyone looking to enjoy a taste of the Mediterranean diet.
Why You Will Love This Recipe
You will absolutely adore this Mediterranean wrap recipe because it perfectly balances flavor, convenience, and health. The fresh vegetables, such as cucumbers and bell peppers, provide a satisfying crunch, while the rich hummus or tzatziki adds creaminess and depth. This recipe is incredibly easy to prepare, making it ideal for busy weeknights or meal prep. Moreover, it fits seamlessly into a Mediterranean lifestyle, rich in vegetables, lean proteins, and healthy fats. You’ll feel nourished and satisfied without the heaviness often found in other wraps.
Tips and Tricks
To enhance your Mediterranean wrap, consider these tips and tricks:
- Use a variety of colored vegetables for a visually appealing wrap.
- Warm your wrap slightly before filling it to make it more pliable and easier to roll.
- Experiment with adding different herbs like dill or parsley for an extra punch of flavor.
- Feel free to grill or roast your vegetables for a smoky flavor that complements the fresh ingredients well.
- If you’re short on time, pre-chop your veggies and store them in the fridge for quick assembly.
Make Ahead Tips
For those who love to meal prep, this Mediterranean wrap is ideal! You can:
- Prepare the hummus or tzatziki in advance and store it in the fridge for up to a week.
- Chop and store your vegetables in airtight containers for up to 5 days.
- Cook your protein (like grilled chicken or falafel) and store it in the fridge for quick assembly. Just make sure to reheat it slightly before wrapping for the best texture.
Recipe Variations
This recipe is incredibly versatile! Here are some tasty variations to try:
- Swap out traditional hummus for roasted red pepper hummus for a smoky twist.
- Use falafel instead of grilled chicken for a vegetarian option.
- Add feta cheese or olives for a briny flavor boost.
- Make it spicy by adding a dash of harissa or chili flakes.
- For a gluten-free option, try collard greens or lettuce leaves as a wrap.
How to Serve
Serve your Mediterranean wrap with a side of crispy baked sweet potato fries or a light Greek salad for a complete meal. Garnish the wrap with fresh herbs like cilantro or parsley for an extra pop of color. To make it visually appealing, slice the wrap in half diagonally and arrange the halves on a vibrant plate, showcasing the colorful filling.
Pairing Suggestions
To complement your Mediterranean wrap, consider pairing it with a refreshing drink like iced herbal tea or a light white wine, such as Sauvignon Blanc. For desserts, serve fresh fruit like watermelon or a small piece of baklava to round off the meal beautifully.
How to Store
If you have leftovers, store the wrap components separately to keep them fresh. Place the filling in an airtight container in the fridge for up to three days, and keep the wraps sealed in a zip-top bag. For freezing, wrap individual portions tightly in plastic wrap and then place them in a freezer-safe bag. They will stay fresh for up to three months. To reheat, thaw in the fridge overnight and warm slightly on a skillet before serving.
Equipment Needed
You won’t need any special equipment for this Mediterranean wrap recipe, just a sharp knife and cutting board for prep, and possibly a grill or skillet if you’re cooking protein. A rolling pin can help if you’re making your own wraps, but store-bought ones work perfectly too!
Dietary Adaptations
To make this Mediterranean wrap vegan, simply omit any meat and cheese, and use hummus as the spread. For a nut-free version, be sure to choose a nut-free hummus. To make it gluten-free, switch out the traditional wrap for a gluten-free tortilla or lettuce leaves.
Seasonal Adaptations
In the summer, opt for fresh, locally-sourced tomatoes and cucumbers for added flavor. In the fall, roasted squash and kale can be a delicious and hearty addition. Adjust the herbs and spices according to what’s in season to keep the wrap fresh and exciting year-round.
Recipe FAQs
Can I use a different spread instead of hummus?
Absolutely! Tzatziki, baba ganoush, or even a simple olive tapenade can work wonderfully.
How long does it take to prepare this wrap?
Preparation time is typically around 15-20 minutes, depending on your chopping skills and if you’re using pre-cooked ingredients.
What can I substitute for grilled chicken?
You can use chickpeas, grilled eggplant, or any protein of your choice—like shrimp or turkey—depending on your preference.
How To Make mediterranean wrap recipe
Mediterranean Wrap
The Mediterranean Wrap is a vibrant, flavorful, and satisfying dish that brings the essence of the Mediterranean right to your plate.
Ingredients
- 1 large whole wheat wrap or pita
- 1/2 cup hummus or tzatziki
- 1 cup mixed greens (spinach, arugula)
- 1/2 cucumber, sliced
- 1/2 bell pepper, sliced
- 1 small carrot, grated
- 1/4 red onion, thinly sliced
- 1/4 cup feta cheese (optional)
- 1/2 cup cooked protein (grilled chicken, falafel, or chickpeas)
- Fresh herbs (parsley, cilantro, or dill)
- Salt and pepper, to taste
- Olive oil, for drizzling (optional)
Instructions
- Start by preparing your vegetables: wash and slice the cucumber, bell pepper, and onion. Grate the carrot.
- If using a protein, ensure it is cooked and ready. (Grill or sauté chicken until cooked through or prepare falafel according to package instructions.)
- Lay the whole wheat wrap or pita on a clean surface. Spread a generous layer of hummus or tzatziki across the center of the wrap, leaving about an inch around the edges.
- Layer the mixed greens, followed by the sliced cucumber, bell pepper, grated carrot, and onions. Add the cooked protein on top.
- If desired, sprinkle feta cheese and fresh herbs over the top. Season with salt and pepper.
- Carefully fold in the sides of the wrap, then roll it tightly from the bottom up to create a secure wrap.
- Slice the wrap in half diagonally and serve immediately, or wrap it in foil for on-the-go enjoyment.
Nutrition Information
Yield
2Serving Size
1Amount Per Serving Calories 515Total Fat 21gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 13gCholesterol 22mgSodium 939mgCarbohydrates 51gFiber 11gSugar 8gProtein 35g
dinnerbytes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although dinnerbytes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
Creating your Mediterranean wrap is not only simple but also a delightful way to enjoy wholesome ingredients bursting with flavor. With its flexibility for customization, this recipe can suit any taste or dietary preference, making it a staple for lunches, dinners, or snacks. Embrace the vibrant flavors of the Mediterranean and enjoy this delicious wrap as part of your culinary adventures!
