Okay, listen up, because I’m about to let you in on a little secret: Mediterranean food is where it’s AT. It’s so easy to throw together, it’s actually good for you, and the flavors? Forget about it! This Mediterranean Veggie Wrap is seriously my go-to when I need something quick but I’m also trying to be healthy-ish. You can totally whip it up for lunch, or, honestly, it’s hearty enough for dinner too.
I’ve been obsessed with Mediterranean flavors since I was a kid. My Yiayia (that’s grandma in Greek!) used to make the most amazing spreads with hummus, olives, and veggies from her garden. This Mediterranean Veggie Wrap brings back all those delicious memories, but in a super convenient, easy-to-eat package. Trust me, you’re gonna love it!
Why You’ll Love This Mediterranean Veggie Wrap
Seriously, this Mediterranean Veggie Wrap is about to become your new best friend. Why? Let me break it down for you:
- It’s packed with flavor. Think savory roasted veggies mingling with creamy hummus and tangy tzatziki. Yum!
- It’s actually good for you. We’re talking loads of veggies, healthy fats, and plant-based protein. You can feel good about eating this!
- It’s SO convenient. Perfect for meal prep, quick lunches, or even a light dinner on the go.
Quick and Easy Mediterranean Veggie Wrap
Okay, time is precious, right? This Mediterranean Veggie Wrap is ready in a flash! Roast the veggies, assemble, and BAM! Perfect for those crazy weeknights when you just don’t have time to cook.
Healthy and Flavorful Mediterranean Veggie Wrap
Don’t think that because it’s healthy, it’s boring. Nope! This Mediterranean Veggie Wrap is bursting with flavor from all those amazing veggies and spices. It’s a total win-win!
Versatile Mediterranean Veggie Wrap
My favorite part is that you can totally make this your own! Swap out the veggies, add your favorite protein (grilled chicken or tofu would be amazing!), and load it up with toppings. The possibilities are endless!
Ingredients for Your Mediterranean Veggie Wrap
Alright, gather ’round, because here’s what you’ll need to make this Mediterranean Veggie Wrap magic happen. Don’t skimp on the good stuff!
- 1 eggplant, diced
- 2 medium red onions, chopped into large chunks/quartered – I like ’em chunky!
- 3 tbsp avocado oil, divided
- 2 tbsp Greek seasoning, divided – get the good stuff!
- 1/2 tsp sea salt, divided
- 1/2 tsp freshly ground black pepper, divided
- 2 bell peppers, seeds removed and sliced
- 2 zucchinis, chopped
- 1 can chickpeas, drained and rinsed
- 1 cup tzatziki – store-bought is fine, I won’t judge!
- 5-6 large tortillas
- 3/4 cup hummus
- 1/2 cucumber, thinly sliced into strips
- 2/3 cup chopped kalamata olives
- 2 cups shredded lettuce
Optional goodies: Feta, hot sauce, pickled red onion (OMG, so good!), sundried tomatoes, canned artichokes, avocado, or your fave protein like chicken, salmon, or tofu.
How to Make a Mediterranean Veggie Wrap: Step-by-Step Instructions
Okay, so now for the fun part! Let’s get down to business and actually MAKE this Mediterranean Veggie Wrap. Don’t worry, it’s easier than it looks. Just follow these steps and you’ll be chowing down in no time!
Roasting the Vegetables for the Mediterranean Veggie Wrap
First things first, crank up that oven to 400F (200C). You gotta preheat! Then, toss your diced eggplant and red onion onto a large baking sheet. Drizzle with 2 tablespoons of that avocado oil and give it a good toss. Now, sprinkle on 1 tablespoon of the Greek seasoning, 1/4 teaspoon of sea salt, and 1/4 teaspoon of black pepper. Roast for 15 minutes. Push the eggplant and onion to one side, add your sliced bell peppers and chopped zucchini, drizzle with the remaining oil and spices, and roast for another 25 minutes. The trick is not to overcrowd the pan, so the veggies actually roast and don’t just steam!
Preparing the Chickpea and Tzatziki Mixture for the Mediterranean Veggie Wrap
While those veggies are doing their thing, let’s get the chickpea mixture ready. Grab a medium bowl and mash those chickpeas (drained and rinsed, of course!), but leave about half of ’em whole for some texture. Stir in that tzatziki – I love a generous amount! – and then pop it in the fridge until you’re ready to assemble. The fridge keeps it nice and cool, which is perfect with the warm veggies.
Assembling Your Delicious Mediterranean Veggie Wrap
Alright, assembly time! Lay a tortilla on a large plate. Spread about 2 tablespoons of hummus right in the middle. Then, pile on those gorgeous roasted veggies, some cucumber strips, kalamata olives, a dollop of the chickpea and tzatziki mixture, and a generous handful of shredded lettuce. Now, for the folding: Fold one side over the filling, then fold in the sides, and roll it up tight. Repeat with the rest of the tortillas. Slice in half and get ready to enjoy the best Mediterranean Veggie Wrap EVER!
Tips for the Perfect Mediterranean Veggie Wrap
Want to take your Mediterranean Veggie Wrap game to the next level? Of course, you do! Here are a few little secrets I’ve learned along the way:
- Don’t overfill it! I know it’s tempting to cram as much goodness as possible in there, but trust me, you’ll end up with a mess. Less is more, my friend.
- Warm your tortillas! Just a few seconds in the microwave or a quick toast on a dry skillet makes them so much easier to fold without cracking.
- Pat your roasted veggies dry. If they’re too juicy, your wrap will get soggy. No one wants a soggy wrap!
- Don’t be afraid to experiment! Add a sprinkle of feta, a drizzle of hot sauce, or a handful of fresh herbs for extra flavor.
Seriously, these little tweaks make all the difference. Enjoy!
Ingredient Notes and Substitutions for Your Mediterranean Veggie Wrap
Okay, let’s talk ingredients. Sometimes you gotta make swaps, right? Here’s the lowdown on my Mediterranean Veggie Wrap:
- Tortillas: Gluten-free? No problem! Just grab your favorite gluten-free tortillas. They work great.
- Olives: Kalamata are my go-to, but feel free to use any kind you like – green olives, black olives… whatever floats your boat!
- Protein: Wanna add some extra oomph? Go for it! Grilled chicken, baked salmon, or even seasoned tofu would be amazing in this Mediterranean Veggie Wrap.
- Veggies: Don’t like eggplant? Swap it out for more zucchini, or try some mushrooms! This is your wrap, so make it your own!
Just have fun with it! Get creative and don’t be afraid to experiment with your Mediterranean Veggie Wrap. It’ll be delicious no matter what!
FAQ About Making Mediterranean Veggie Wrap
Got questions? I’ve got answers! Here are a few of the most common questions I get about making this awesome Mediterranean Veggie Wrap:
- How do I stop my Mediterranean Veggie Wrap from getting soggy? Good question! The key is to pat your roasted veggies dry before assembling. Also, don’t add too much tzatziki or hummus. A little goes a long way!
- Can I use different veggies? Absolutely! Get creative! Bell peppers, artichoke hearts, spinach, or even some roasted sweet potatoes would be delicious in your Mediterranean Veggie Wrap.
- Can I make these ahead of time? Sure thing! Assemble the wraps, wrap them tightly in foil or plastic wrap, and store them in the fridge for up to 2 days. Just be aware that the tortillas might get a little softer over time.
Hope that helps! Now go make some amazing Mediterranean Veggie Wraps!
Storing and Serving Your Mediterranean Veggie Wrap
Okay, so you’ve made these amazing Mediterranean Veggie Wraps, but you can’t eat ’em all at once? No worries! Just wrap them up tight in foil or plastic wrap and pop them in the fridge. They’ll keep for a couple of days. I honestly think they’re best served cold, straight from the fridge. You could also serve them with a side salad or some crispy pita chips!
Estimated Nutritional Information for Mediterranean Veggie Wrap
Alright, let’s talk numbers! Here’s a rough estimate of the nutritional info for one of these bad boys. Keep in mind, this is just an estimate, okay? It’s gonna vary depending on the exact ingredients you use (brands, specific veggies, etc.). But just to give you an idea:
- Serving Size: 1 wrap
- Calories: Approximately 400
- Sugar: 10g
- Sodium: 500mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 10g – Woohoo for fiber!
- Protein: 15g
- Cholesterol: 10mg
So yeah, pretty good, right? Packed with nutrients and flavor! Just remember, this is all approximate. Don’t come yelling at me if your wrap has 405 calories instead of 400!
Enjoyed This Mediterranean Veggie Wrap Recipe?
Hey, if you loved this Mediterranean Veggie Wrap recipe as much as I do, leave a comment below! Rate the recipe, and don’t forget to share it with your friends on social media. Sharing is caring!
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Mediterranean Veggie Wrap: Ridiculously Easy 4 You
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Total Time: 60 minutes
- Yield: 5-6 wraps 1x
- Category: Lunch/Dinner
- Method: Roasting/Assembly
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
This Mediterranean Veggie Wrap is easy to make, healthy, flavorful, versatile, and packed with tasty veggies and protein. It makes a great lunch or light dinner.
Ingredients
- 1 eggplant, diced
- 2 medium red onions, chopped into large chunks/quartered
- 3 tbsp avocado oil, divided
- 2 tbsp Greek seasoning, divided
- 1/2 tsp sea salt, divided
- 1/2 tsp freshly ground black pepper, divided
- 2 bell peppers, seeds removed and sliced
- 2 zucchinis, chopped
- 1 can chickpeas, drained and rinsed
- 1 cup tzatziki
- 5–6 large tortillas
- 3/4 cup hummus
- 1/2 cucumber, thinly sliced into strips
- 2/3 cup chopped kalamata olives
- 2 cups shredded lettuce
- Optional: feta, hot sauce, pickled red onion, sundried tomatoes, canned artichokes, avocado, protein (chicken, salmon, tofu)
Instructions
- Preheat your oven to 400F (200C).
- Add diced eggplant and red onion to a large baking sheet.
- Drizzle with 2 tablespoon of avocado oil and toss.
- Season with 1 tablespoon of Greek seasoning, 1/4 teaspoon sea salt, 1/4 teaspoon black pepper, and toss again.
- Roast for 15 minutes.
- Push the eggplant and red onion to one side and add the chopped bell peppers and zucchini.
- Drizzle with the remaining 1 tablespoon avocado oil, and season with 1 tablespoon Greek seasoning, 1/4 teaspoon sea salt, and 1/4 teaspoon black pepper. Toss to mix well.
- Roast in the oven for 25 minutes. Prepare the rest of the ingredients as the veggies cook and later cool.
- In a medium bowl mash the chickpeas, leaving about half of them whole for texture.
- Stir in tzatziki and keep in the fridge until ready to use.
- Place your tortilla on a large plate.
- Spread about 2 tablespoon hummus in the middle, top with the roasted veggies, cucumber, kalamata olives, mashed chickpeas with tzatziki, and shredded lettuce.
- Fold the wrap over to one side, then fold the sides in, and roll to close. Repeat with the rest of the tortillas.
- Serve the wraps right away sliced in half or store them in the fridge wrapped in foil.
Notes
- Storing: Store the wraps in the fridge wrapped in foil or plastic wrap for 2-3 days.
- Serving: They’re best served cold.
Nutrition
- Serving Size: 1 wrap
- Calories: Approximately 400
- Sugar: 10g
- Sodium: 500mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 10mg
