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Fresh Mediterranean Wrap Recipe Easy Homemade Hummus and Veggies Delight

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A simple, wholesome Mediterranean wrap featuring creamy homemade hummus and fresh crunchy veggies wrapped in soft flatbread. Perfect for quick lunches or light dinners.

Ingredients

Scale
  • 1 (15 oz / 425 g) can of chickpeas, drained and rinsed
  • 3 tablespoons tahini
  • 2 tablespoons fresh lemon juice
  • 1 garlic clove, minced
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon ground cumin (optional)
  • Salt to taste
  • 2–3 tablespoons cold water
  • 4 large soft flatbreads or whole wheat tortillas
  • 1 medium cucumber, thinly sliced
  • 1 large ripe tomato, thinly sliced
  • 1 small red bell pepper, julienned
  • 1/4 red onion, thinly sliced (optional)
  • Fresh parsley or cilantro leaves
  • Optional: crumbled feta cheese

Instructions

  1. Make the Creamy Hummus: In your food processor, combine the drained chickpeas, tahini, lemon juice, minced garlic, olive oil, cumin (if using), and a pinch of salt. Pulse until the mixture starts to come together — about 1 minute. Then, with the processor running, slowly add cold water one tablespoon at a time until the hummus reaches a silky, spreadable consistency (2-3 tablespoons). Taste and adjust salt or lemon juice if needed.
  2. Prepare the Veggies: Thinly slice cucumber, tomato, red bell pepper, and red onion on a cutting board. Toss the sliced veggies lightly with a pinch of salt and a little lemon juice if desired.
  3. Warm the Flatbreads: Heat a dry skillet over medium heat and warm each flatbread for about 30 seconds per side, or wrap in foil and warm in a 300°F (150°C) oven for 5 minutes.
  4. Assemble the Wraps: Lay a warm flatbread on a clean surface. Spread about 3 tablespoons of the creamy hummus evenly over the center, leaving edges free for folding. Layer the sliced cucumber, tomato, bell pepper, red onion, and fresh parsley or cilantro leaves on top of the hummus. Add crumbled feta if using.
  5. Roll and Serve: Fold in the sides of the flatbread and roll tightly from one edge to the other to enclose the filling. Slice in half diagonally if desired. Serve immediately or wrap tightly in parchment paper for on-the-go enjoyment.

Notes

If hummus is too thick, add more cold water or olive oil to adjust texture. Slice veggies thinly for easier rolling and balanced bites. Hummus can be made up to 3 days ahead and kept refrigerated. Avoid overloading the wrap to prevent tearing. Gluten-free flatbreads or large lettuce leaves can be used as alternatives.

Nutrition

Keywords: Mediterranean wrap, hummus recipe, fresh veggies wrap, easy lunch, healthy wrap, homemade hummus, vegetarian wrap

Find it online: https://evabakery.com/fresh-mediterranean-wrap-recipe-easy-homemade-hummus-and-veggies-delight/