Colorful Layered Mediterranean Veggie Wrap

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A fresh wrap layered with roasted vegetables, creamy hummus, and vibrant greens inspired by diverse and interesting websites for a quick, healthy lunch. This mediterranean-inspired vegetarian (vegetarian, mediterranean) ready in about 15 minutes pairs large whole wheat tortilla wraps, hummus, medium, thinly sliced red bell pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 5 min Serves 2 Mediterranean cuisine 350 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat a skillet over medium heat and add 1 tablespoon olive oil. Sauté 1 medium thinly sliced red bell pepper for 4-5 minutes until tender and slightly caramelized. Season with 1/4 teaspoon salt, 1/4 teaspoon black pepper, and 1/2 teaspoon dried oregano. Remove from heat.
  2. Step 2: Lay 2 large whole wheat tortilla wraps flat on a clean surface. Spread 1/4 cup hummus evenly over each wrap, leaving about 1 inch from the edges.
  3. Step 3: Divide the sautéed red bell pepper evenly between the wraps. Layer on 1 cup baby spinach, 1 medium thinly sliced cucumber, and 1 large shredded carrot evenly over the hummus and peppers.
  4. Step 4: Sprinkle 1/4 cup crumbled feta cheese over each wrap. Starting at one edge, tightly roll the wraps into cylinders.
  5. Step 5: Slice each wrap in half diagonally and serve immediately or wrap tightly in foil for an on-the-go meal.

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Frequently asked questions

How long does Colorful Layered Mediterranean Veggie Wrap take to make?

Total time is about 15 minutes (10 min prep + 5 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Colorful Layered Mediterranean Veggie Wrap?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep hummus from drying out.

Can I substitute ingredients in Colorful Layered Mediterranean Veggie Wrap?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Colorful Layered Mediterranean Veggie Wrap for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Colorful Layered Mediterranean Veggie Wrap vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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