Mediterranean Vegetable Wrap
A vibrant and satisfying wrap packed with roasted eggplant, zucchini, and bell peppers, creamy hummus, salty feta, and briny olives. A perfect, healthy lunch ready in under 30 minutes.
For 4 servings
Preheat oven and prepare vegetables.
- Preheat your oven to 400°F (200°C).
- Line a large baking sheet with parchment paper.
- In a large bowl, combine the zucchini, bell pepper, and eggplant.
- Drizzle with olive oil, then sprinkle with dried oregano, salt, and black pepper.
- Toss everything together until the vegetables are evenly coated.
TIPFor even roasting, make sure the vegetables are in a single layer on the baking sheet. Use two sheets if necessary.Roast the vegetables until tender.
Spread the seasoned vegetables onto the prepared baking sheet. Roast for 15-20 minutes, or until they are tender and slightly caramelized at the edges. Give them a toss halfway through cooking.
Warm the lavash bread.
While the vegetables are roasting, you can warm the lavash wraps. You can do this for 10-15 seconds per side in a dry skillet over medium heat, or wrap them in a damp paper towel and microwave for 20-30 seconds until soft and pliable.
TIPWarming the lavash makes it easier to fold without cracking.Assemble your Mediterranean wraps.
- Lay a warm lavash flat on a clean surface.
- Spread about 1/4 cup of hummus evenly over the center of the lavash, leaving a border around the edges.
- Top with a quarter of the roasted vegetables.
- Sprinkle with 1/4 cup of crumbled feta cheese and some halved kalamata olives.
- Finish with a generous handful of fresh arugula and a squeeze of lemon juice, if using.
Fold and serve the wraps.
Fold in the sides of the lavash, then tightly roll it up from the bottom to enclose the filling. You can slice it in half on a diagonal or serve it whole. Enjoy immediately!
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For easy meal prep, roast a large batch of vegetables at the beginning of the week. Store them in an airtight container in the fridge for up to 4 days.
- 2Don't overfill the wrap, as it will be difficult to roll and may fall apart.
- 3Feel free to add other Mediterranean ingredients like sun-dried tomatoes, artichoke hearts, or a sprinkle of red pepper flakes for some heat.
- 4If you can't find lavash, large whole-wheat tortillas or pita bread will also work well.
- 5To prevent a soggy wrap, make sure your roasted vegetables have cooled slightly before assembling.
Adapt it for your goals.
Vegan
Use a dairy-free feta cheese alternative and ensure your hummus is made without any dairy products.
gluten freeGluten free
Substitute the whole grain lavash with your favorite certified gluten-free wrap or large lettuce leaves for a low-carb option.
high proteinHigh protein
Add 1/4 cup of cooked chickpeas or lentils per wrap along with the roasted vegetables for an extra protein boost.
quickQuick
Use pre-cut vegetables and store-bought roasted red peppers to save on prep time. The wrap can be assembled in under 10 minutes.
Why this is on our healthy list.
Rich in Fiber
The whole grain lavash and abundance of vegetables provide a high amount of dietary fiber, which is essential for digestive health and promoting a feeling of fullness.
Heart-Healthy Fats
Olive oil, olives, and hummus are excellent sources of monounsaturated fats, which can help reduce bad cholesterol levels and support cardiovascular health.
Packed with Vitamins and Antioxidants
The colorful array of vegetables like bell peppers, eggplant, and zucchini offers a wide range of vitamins, minerals, and antioxidants that help fight inflammation.
Good Source of Protein
Both hummus (from chickpeas) and feta cheese contribute to the protein content, making this a satisfying vegetarian meal that supports muscle maintenance.
Frequently asked questions
Yes, this wrap is very healthy. It's packed with fiber from whole grains and vegetables, healthy fats from olive oil and olives, and plant-based protein from hummus. It provides a wide range of vitamins and minerals.
