Easy Healthy Mediterranean Veggie Wrap with Olives and Hummus

Here comes summer! You know what tastes better in the summer? Veggies. Try this healthy Mediterranean Veggie Wrap with Olives and Hummus when you’re on the go, after a hike, or enjoy poolside.

If you like this Mediterranean-vibe recipe, you’ll love this easy Artichoke Chicken recipe.

This delightful combination of fresh vegetables, tangy olives, and creamy hummus creates a symphony of tastes and textures that will leave you craving for more. Building the wrap is as simple as:

1. Choosing the wrap
2. Selecting veggies
3. Assembling & devouring

Let’s get things going on this adventure to Mediterranean flavors.

If you like the Mediterranean flair, you’ll love this Chicken Salad with Tzatziki.

Choose the Wrap Base

There are so many options for a wrap base these days. Here are a few healthy possibilities:

• Whole Grain Tortilla, Wrap, or Pita
• Almond Flour Tortillas (for a gluten free option)
• Nori Sheets
• Egg Wraps
• Romaine or Butter Lettuce

Choose your favorite or do some experimenting. Don’t let your wraps go to waste. Use them for pizza crusts too.

Veggie Options

In an interesting article, The Science Behind Why We Crave Loud and Crunchy Foods, Jake Rossen discusses the food industry and why they are making our foods crunchier.

“Sound affects the experience of food. The noise draws attention to the mouth in the way something silent does not. If you’re eating pâté, your attention can drift elsewhere, to a television or to a dining companion. But a crunch will draw your attention to what you’re eating, making you concentrate on it. Noisy foods make you think about them.”

Charles Spence, Ph.D.

The above article discusses potato chips and ice cream bars with a chocolate shell. The food industry is constantly adding more ingredients to make manufactured foods appeal more to consumers. Good thing we don’t have to worry about food additives with fresh vegetables.

Choose veggies with a good crunch. Here are the veggies that work in this wrap. Choose a 3 or 4… or all of them!

• Carrots
• Radishes
• Cucumbers
• Sweet peppers
• Tomatoes or sun dried tomatoes
• Zucchini
• Spinach
• Summer squash

If you like this wrap, you’ll love my Apple Turkey Wrap.

Mediterranean Flavor Enhancers

My favorite part! Probably because these are the more salty, healthy fat condiments. Choose your favorites for this Healthy Mediterranean Veggie Wrap with Olives and Hummus.

Hummus

A smooth and creamy chickpea puree is a delight with fresh veggies. It makes a perfect spread for this Mediterranean Veggie Wrap. Choose your favorite hummus: spicy, red pepper, pine nut, or garlic.

Baba’s Pantry is a Kansas City Palestinian deli with delicious hummus. If using their hummus and like it spicy, grab a container of Shatta while you’re there. Shatta is a jalapeno relish that is to die for! It would go great on this wrap too.

Olives

They aren’t for everyone. However, I encourage you to try a Castelvetrano olive. They are a bright green olive that is firmer than most olives. They’re mild, buttery, and delicious. Kalamata olives are also great in this wrap, or whatever your favorite olives are.

Feta

Briny, salt, crumbly. Feta is the perfect accompaniment to this wrap. Not a feta fan? Go with a soft goat cheese, or mozzarella.

Pickled Onions

I like onions in small doses. For me, raw onions are a bit over the top on a sandwich. If you feel the same, try quick pickling some onions. It doesn’t take too long, and you’ll be putting them on everything from pizza to BBQ.

To quick pickle onions, bring the following to a boil and then remove from heat:

• 1/2 cup water
• 1/2 cup vinegar (distilled or apple cider)
• 1 Tbs Honey
• 1 tsp Salt
• 1 tsp Peppercorns
• Jalapeno or garlic slices (optional)

While waiting for the above to boil, cut a medium-size red onions into slices. Mandolines work great for this. Go as thin as you prefer.

Place onion slices into a mason jar. Pour hot mixture over the onions, seal with lid, place in refrigerator for 30 minutes. After 30 minutes they are ready to eat or put on your wrap.

Balsamic or Lemon Juice Drizzle

If enjoying this wrap right away, drizzle some balsamic vinegar or squeeze a little bit of lemon juice on top of the veggies before rolling up. That bit of acidity will make your mouth happy.

Assembling the Mediterranean Veggie Wrap

Now for the fun part! Once you have all your veggies prepped, you are ready for assembly. Here’s how to make this flavorful Mediterranean Veggie Wrap happen:

1. Spread hummus on top of wrap, edge to edge.
2. Layer veggies (starting with the largest) in the middle of wrap, on top of hummus.
3. Sprinkle with feta or olives, and pickled onions.
4. If enjoying right away, drizzle with balsamic vinegar or lemon juice.
5. Roll it up, and Enjoy!

The combination of fresh crunchy vegetables, tangy olives, and creamy hummus provides a satisfying crunch and a burst of Mediterranean flavor. Eat your veggies!

Eat Your Veggies in These Delicious Recipes

Thai Veggie Pizza

Pesto Dressing

Carrot Ribbon Salad with Flavor Bomb Topping

5-Minute Buffalo Cauliflower Snack

Nourish Bowl with Avocado Dressing

Thanks for reading along. I hope you enjoy this recipe as much as we do. If you would like more healthy recipes like this one sent right to your inbox, sign up for my Recipe Drops. They are always FREE.