The Ultimate Mediterranean Hummus Wrap Elevated Edition
Table of Contents
Recipe Introduction
Quick Hook
Fancy a Hummus Wrap for lunch? Honestly, this is the Mediterranean Lunch Wrap Idea you've been searching for! Get ready for a flavour explosion.
Brief Overview
This Mediterranean Wrap Recipe is inspired by sunny shores. It's a breeze to make and totally customizable! This recipe is easy as pie and takes about 15 minutes.
This recipe yields one satisfying wrap.
Main Benefits
Packed with fresh veggies, this Hummus Wrap Vegetarian recipe is a total health boost. Make it a Vegan Hummus Wrap by skipping the feta.
It's perfect for a quick lunch or picnic. What makes it special? It's a flavorful, fast, and healthy way to enjoy a Hummus Wrap Recipe .
Time to Gather the Goods!
Alright, let's get to it. You'll need a few key ingredients.
For this tasty Hummus Wrap , you will need a large tortilla. I mean, big enough to hold all that goodness!
Ingredients for One Glorious Wrap
Grab a whole wheat tortilla. About 10-12 inches should do the trick! Don't skip the olive oil! Just a tiny bit for toasting, if you fancy.
1/4 cup of hummus is where the magic begins. Then, add 1/4 cup each of chopped cucumber, bell pepper, cherry tomatoes, shredded carrots, and spinach or rocket! To make it really zing, use 1 oz of feta and 1 tbsp of fresh parsley.
Finally, sprinkle 1/2 tsp of za'atar. Salt, pepper, and a squeeze of lemon juice will make it amazing!.
What a great combination of flavors and textures!
Alright, ready to whip up the ultimate Mediterranean Hummus Wrap ? I'm so excited to share this Hummus Wrap Recipe ! This isn't your average Hummus Wrap Vegetarian option.
It's packed with flavour and so easy. I promise this Mediterranean Wrap Recipe will become a staple in your rotation of Quick and Easy Wraps .
It's so versatile!
Ingredients & Equipment
This section breaks down exactly what you need. I’ll even share some cheeky substitutions if you're missing anything. Think of this Hummus Wrap as your next go-to lunch.
Main Ingredients
Here's a list of all the goodies we'll need. Accurate measurements will help you achieve that perfect Hummus Wrap!
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For the Wrap:
- 1 large whole wheat tortilla (approx. 10-12 inches )
- Optional: 1 tsp Olive Oil ( 5 ml )
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For the Hummus Layer:
- 1/4 cup good quality hummus ( 60 ml )
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For the Veggie Medley:
- 1/4 cup chopped cucumber ( 30g )
- 1/4 cup chopped bell pepper ( 30g )
- 1/4 cup cherry tomatoes, halved ( 30g )
- 1/4 cup shredded carrots ( 30g )
- 1/4 cup chopped fresh spinach or rocket ( 10g )
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For the Flavour Boost:
- 1 oz crumbled feta cheese ( 30g )
- 1 tablespoon chopped fresh parsley ( 5g )
- 1/2 teaspoon za'atar spice blend ( 2g )
- Salt and freshly ground black pepper to taste
- Optional: A squeeze of lemon juice
Quality indicators: For the hummus, aim for creamy and flavourful. If you're going store-bought, read the labels!
Seasoning Notes
We're keeping it simple but delicious. I love the combo of za'atar, salt, and pepper. It adds such depth.
- Essential spice combinations: Za'atar, salt, pepper.
- Flavour enhancers and aromatics: Parsley adds a fresh touch.
- Quick substitution options: Sumac instead of za'atar, or a sprinkle of dried thyme with sesame seeds. These Healthy Hummus Wraps can be customized to taste.
Equipment Needed
You don't need fancy gadgets for this one. Simple is best. This will be a very quick and easy Lunch Wrap Ideas meal.
- Essential tools only: Chopping board, sharp knife, measuring cups/spoons.
- Common household alternatives: A dinner plate can work as a chopping board. A butter knife can work if its relatively sharp, Vegan Hummus Wrap recipe usually requires none of these.
Seriously, this Feta and Hummus Wrap is a game changer! I usually make these wraps a few times a week. What's not to love?
The Ultimate Mediterranean Hummus Wrap (Elevated Edition)
This isn't your average hummus wrap , mate! We're taking the humble wrap to the Mediterranean shores with a flavour explosion.
Creamy hummus, vibrant veggies, tangy feta, and a sprinkle of za'atar come together in a perfect package. This Hummus Wrap Vegetarian option is quick, healthy (ish!), and guaranteed to become your new lunchtime favourite.
This Mediterranean Wrap Recipe is inspired by flavours of the Middle East and made accessible for busy weeknights or packed lunches!
Prep Steps: Your Mise en Place Mission
First things first, let's get organized. It's mostly chopping, so get your board and knife ready. Having everything prepped means your Quick and Easy Wraps will be actually quick and easy.
Chop all your veggies: cucumber, bell pepper, cherry tomatoes, carrots, and spinach. Got it? Good. A little bit of prep makes a big difference.
Honestly, I used to just throw everything in willy nilly, and it was chaos.
step-by-step: Wrap it Up
- Chop all vegetables into bite sized pieces.
- Warm the tortilla (optional) . A little toasting makes it extra yummy.
- Spread about 1/4 cup of hummus on the tortilla.
- Sprinkle with 1/4 cup of veggie goodness.
- Add your flavour: 1 oz of feta, 1 tbsp parsley, and 1/2 tsp za'atar.
- Wrap it up! Fold in the sides, then roll tightly.
- Cut in half. Present it fancy, if you like.
Pro Tips for a Perfect Wrap
- Don't overfill it! I learned this the hard way. Things start spilling everywhere. Think of it like trying to stuff too many clothes in your suitcase.
- Give it a press! After wrapping, gently press it down. I swear this keeps it together better.
- Make it ahead? You can assemble the Healthy Hummus Wraps the night before. Wrap it tightly in cling film (saran wrap). These Lunch Wrap Ideas will save your day! For the Vegan Hummus Wrap option simply take off the feta cheese for the same experience. You can add a drizzle of sriracha for a Spicy Hummus Wrap .
This Hummus Wrap Recipe is not only a culinary delight but also matches with your health conscious lifestyle! And if you fancy a change, try adding Feta and Hummus Wrap .
Recipe Notes: Nailing Your Hummus Wrap Every Time
Right then, let's talk about making your Hummus Wrap experience the absolute best. Honestly, this Hummus Wrap Recipe is pretty forgiving, but a few pointers never hurt, eh? Think of these as my little secrets to a perfect Mediterranean Wrap Recipe .
This is a perfect Lunch Wrap Idea .
Serving Like a Pro
Want to make your Hummus Wrap look as good as it tastes? It’s simple. A diagonal cut shows off all those lovely layers.
Serve it with a side of something fresh, like a simple green salad. I love a lemon vinaigrette for that extra zing.
Or, for a comforting touch, a little bowl of tomato soup for dipping. Healthy Hummus Wraps deserve a healthy presentation, right?
Storage Secrets
Got leftovers? No worries. Wrap your Hummus Wrap tightly in cling film (saran wrap) and pop it in the fridge.
It’ll happily keep for a day or two. I don't recommend freezing a Hummus Wrap , as the veggies can get a bit soggy.
To reheat, a quick toast in a dry pan warms it nicely.
Twists and Turns: Hummus Wrap Variations
Fancy a change? Let's do this! Craving some heat? A dash of sriracha in your hummus makes a spicy Hummus Wrap .
For a Vegan Hummus Wrap , swap out the feta for vegan feta or nutritional yeast. gluten-free? Grab a gluten-free tortilla and you're sorted for a gluten-free Hummus Wrap .
You could even try a Feta and Hummus Wrap . The possibilities are endless. Got some leftover grilled halloumi? Add it in your hummus wrap for a richer flavour.
Not a za'atar fan? Use sumac instead!
Nutrition Nitty Gritty
Okay, let's keep it real. One Hummus Wrap clocks in around 400 calories. You're also getting about 15 grams of protein, 20 grams of fat, 45 grams of carbs and 8 grams of fibre.
All the veggies mean you’re getting some vitamins and minerals too, making it a genuinely decent choice. Remember, these are estimates!
So there you have it! My top tips for a banging Hummus Wrap . It’s quick, it's easy, and it's totally customisable.
Get in the kitchen and give it a whirl. You will have a Quick and Easy Wrap in no time! You know, you have the power to create the tastiest Vegetarian Lunch Ideas !
Frequently Asked Questions
Can I make the Hummus Wrap ahead of time? Will it get soggy?
You can indeed, but with a few caveats! For optimal freshness, wrap it tightly in cling film (saran wrap) and store it in the fridge for no more than 24 hours. To prevent a soggy wrap, make sure your veggies are reasonably dry before assembling, give them a pat down with paper towel if you must!
What are some good substitutions for the feta cheese in this Hummus Wrap recipe?
Not a feta fan, eh? No worries! Goat cheese offers a similar tang, or grilled halloumi brings a salty, slightly chewy texture to the party. For a vegan option, you could try crumbled vegan feta or even a sprinkle of nutritional yeast for a cheesy flavour. Remember, cooking is all about putting your own twist on it.
Is there a way to make this Hummus Wrap spicier?
Absolutely! If you fancy a bit of a kick, a drizzle of sriracha or a pinch of red pepper flakes mixed into the hummus before spreading it will do the trick. You could even add a few slices of jalapeño for an extra punch. It's your wrap, so spice it up however you like!
I'm gluten-free. Can I still enjoy this Hummus Wrap?
Good news, guv! Yes, you can. Simply swap out the regular tortilla for a gluten-free version. There are plenty of good gluten-free tortillas available these days. Some supermarkets have a wide variety of substitutes for common ingredients, so you should be golden.
How can I adapt this recipe to reduce the amount of carbs?
If you are looking to lower the carbs in this recipe, there are a few changes you can make! The main source of carbs here is the tortilla, so substituting it with collard greens would greatly reduce the amount. You can also reduce the amount of hummus you use, as chickpeas are a source of carbohydrates.
How long does Hummus Wrap last?
Hummus wrap is best enjoyed fresh, but can be stored in the fridge for 1-2 days. After this time, the tortilla may become soggy, and the ingredients may lose their flavor and texture. You should avoid leaving a hummus wrap out at room temperature for more than 2 hours to prevent the risk of foodborne illness.
The Ultimate Mediterranean Hummus Wrap Elevated
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 400 kcal |
|---|---|
| Fat | 20g |
| Fiber | 8g |