Mediterranean Veggie Bliss is a light, flavorful wrap filled with vibrant Mediterranean ingredients like hummus, fresh veggies, olives, and a tangy dressing. It’s a satisfying, healthy meal that’s bursting with Mediterranean flavors and perfect for a quick, nutritious lunch or dinner. Here’s how to make it:
Mediterranean Veggie Bliss Wrap Recipe:
Ingredients:
- Tortilla wrap: 1 large whole wheat, spinach, or flour tortilla (or any wrap of your choice)
- Hummus: 3-4 tablespoons of classic hummus (or any flavor you prefer)
- Cucumber: ½ cucumber, thinly sliced
- Tomato: 1 medium tomato, sliced
- Red onion: A few thin slices of red onion
- Bell pepper: ½ red or yellow bell pepper, thinly sliced
- Olives: A handful of black or Kalamata olives, sliced
- Feta cheese: 2-3 tablespoons of crumbled feta cheese
- Mixed greens: A handful of baby spinach, arugula, or mixed greens
- Avocado: ½ avocado, sliced
- Cilantro or parsley: Fresh cilantro or parsley for garnish (optional)
- Lemon juice: A squeeze of fresh lemon juice (for brightness)
- Olive oil: A drizzle of extra virgin olive oil (optional)
Instructions:
1. Prepare the Vegetables:
- Slice the cucumber, tomato, bell pepper, and red onion thinly.
- Slice the avocado and crumble the feta cheese.
- If using olives, slice them into rings.
2. Assemble the Wrap:
- Lay the tortilla wrap flat on a clean surface.
- Spread a generous layer of hummus in the center of the wrap.
- Layer the mixed greens or baby spinach on top of the hummus.
- Add slices of cucumber, tomato, red onion, and bell pepper.
- Place the sliced avocado and sprinkle with crumbled feta cheese.
- Add a few sliced olives for a briny contrast.
- Squeeze a little lemon juice over the veggies for a fresh burst of flavor.
- Optionally, drizzle with a bit of olive oil for added richness.
3. Wrap and Serve:
- Carefully fold in the sides of the tortilla and roll it tightly from the bottom up, securing all the ingredients inside.
- Slice the wrap in half diagonally or serve it whole.
Serving Suggestions:
- Side Dishes: Serve with Greek yogurt, tzatziki, or vegetable chips for a complete Mediterranean meal.
- Beverage: Pair with a refreshing iced tea, lemonade, or a light white wine like Sauvignon Blanc.
Tips:
- Veggie Variations: You can add zucchini, artichoke hearts, or roasted eggplant for extra Mediterranean flavor.
- Dressing Options: Add a drizzle of balsamic glaze or red wine vinegar for a tangy kick.
- Protein Option: Add grilled chicken, falafel, or chickpeas for a more filling version of this wrap.
- Wrap Options: For a low-carb version, use lettuce leaves instead of a tortilla or opt for a low-carb wrap.
Mediterranean Veggie Bliss is a fresh and flavorful wrap that combines the best of Mediterranean cuisine in a convenient, portable form. Full of vibrant veggies, creamy hummus, and tangy feta, this wrap is both nourishing and satisfying. Enjoy this delicious, healthy option, and let me know if you’d like to try any variations!
