No-Cook Mediterranean Hummus Wrap with Roasted Red Peppers
A vibrant Mediterranean wrap loaded with creamy hummus, sweet roasted red peppers, crunchy cucumber, and fresh greens, ready in minutes without cooking. This Mediterranean-inspired no-cook recipe (vegetarian), ready in about 8 minutes, blends large flour tortilla, hummus, roasted red peppers into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 350 calories and feeds 1, so a small batch covers several meals across the week without taking over the fridge. 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.
Ingredients
- 1 large flour tortilla
- 1/3 cup hummus
- 1/2 cup sliced roasted red peppers
- 1/4 medium, julienned cucumber
- 1/2 cup baby spinach
- 2 tbsp crumbled feta cheese
- 1 tsp lemon juice
- 1/8 tsp black pepper
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Lay 1 large flour tortilla flat on a clean surface.
- Step 2: Spread 1/3 cup hummus evenly over the center of the tortilla, leaving about 1-inch border around edges.
- Step 3: Arrange 1/2 cup sliced roasted red peppers evenly over the hummus.
- Step 4: Add 1/4 medium julienned cucumber and 1/2 cup baby spinach leaves in a layer on top.
- Step 5: Sprinkle 2 tbsp crumbled feta cheese over the vegetables.
- Step 6: Drizzle 1 tsp lemon juice evenly and season with 1/8 tsp black pepper.
- Step 7: Fold the sides of the tortilla inward and roll tightly from one end to the other to enclose the filling. Slice in half and serve immediately.
Frequently asked questions
How long does No-Cook Mediterranean Hummus Wrap with Roasted Red Peppers take to make?
Total time is about 8 minutes (8 min prep + 0 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover No-Cook Mediterranean Hummus Wrap with Roasted Red Peppers?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in No-Cook Mediterranean Hummus Wrap with Roasted Red Peppers?
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 No-Cook Mediterranean Hummus Wrap with Roasted Red Peppers for a different number of people?
The recipe is written for 1 servings. Multiply each ingredient by (your serving target / 1). 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 No-Cook Mediterranean Hummus Wrap with Roasted Red Peppers 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.
