Mediterranean Veggie Wrap
A fresh and satisfying wrap packed with roasted zucchini and bell peppers, creamy hummus, tangy feta, and briny Kalamata olives. Perfect for a quick and healthy lunch ready in under 30 minutes.
For 4 servings
Roast the vegetables.
- Preheat your oven to 400°F (200°C).
- On a large baking sheet, toss the sliced zucchini and bell peppers with olive oil, dried oregano, and black pepper.
- Spread the vegetables in a single layer.
- Roast for 15-20 minutes, or until tender and slightly caramelized at the edges.
TIPDon't overcrowd the pan. Use two sheets if needed to ensure the vegetables roast instead of steam.Warm the lavash and prepare fillings.
While the vegetables are roasting, you can warm the lavash wraps for 10-15 seconds in a microwave or a dry pan to make them more pliable and easier to roll.
Assemble the wraps.
- Lay a warm lavash flat on a clean surface.
- Spread about 1/4 cup of hummus evenly over the lavash, leaving a small border around the edges.
- Arrange a quarter of the roasted vegetables over the hummus.
- Top with a handful of fresh arugula, crumbled feta, and halved Kalamata olives.
Fold and serve.
Drizzle a little fresh lemon juice over the fillings. Fold in the sides of the lavash, then tightly roll it up from the bottom. Slice in half on a diagonal and serve immediately.
TIPIf packing for lunch, wrap tightly in foil or parchment paper to keep it fresh and prevent it from unrolling.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a heart-healthy option, rinse the feta cheese and olives under cold water for 30 seconds to reduce their sodium content.
- 2Make a big batch of roasted vegetables at the beginning of the week for quick wrap assembly.
- 3Warming the lavash is key to preventing it from cracking when you roll it.
- 4Feel free to add other roasted vegetables like red onion, eggplant, or cherry tomatoes.
- 5A sprinkle of fresh mint or parsley can add another layer of fresh flavor.
Adapt it for your goals.
High protein
Add 1/2 cup of cooked chickpeas or lentils to the filling for an extra boost of plant-based protein and fiber.
veganVegan
Simply omit the feta cheese or replace it with a store-bought vegan feta alternative to make this wrap fully plant-based.
gluten freeGluten free
Use your favorite large, certified gluten-free tortillas or wraps instead of the whole grain lavash.
spicySpicy
Add a pinch of red pepper flakes to the vegetables before roasting for a gentle kick of heat.
Why this is on our healthy list.
Rich in Fiber
The whole grain lavash, hummus, and abundant vegetables provide a high amount of dietary fiber, which is essential for digestive health and promoting a feeling of fullness.
Heart-Healthy Fats
Loaded with monounsaturated fats from olive oil, hummus, and Kalamata olives, this wrap supports cardiovascular health by helping to lower bad cholesterol levels.
Packed with Vitamins and Antioxidants
The colorful bell peppers, zucchini, and fresh arugula are excellent sources of vitamins A and C, as well as antioxidants that help protect your cells from damage.
Frequently asked questions
Yes, this wrap is very healthy. It's packed with fiber from whole grains and vegetables, healthy monounsaturated fats from olive oil and olives, and vitamins. To make it even healthier and lower in sodium, rinse the feta and olives before use.
