Mediterranean Hummus and Veggie Wrap

Mediterranean Hummus and Veggie Wrap recipe videos

A Mediterranean Hummus and Veggie Wrap is a vibrant, plant-based dish that typically features creamy hummus, fresh vegetables like cucumbers, tomatoes, and bell peppers, and leafy greens, all rolled in a soft flatbread. This wrap draws inspiration from the fresh, wholesome ingredients central to Mediterranean cuisine, particularly from regions like Greece, Lebanon, and Israel.

🍽️ Nutrition at a glance

This wrap is generally balanced, offering a good source of plant-based protein and healthy fats from hummus, while also providing complex carbohydrates from the flatbread and fiber from the vegetables. A standard serving typically ranges between 300-450 calories, depending on portion sizes and specific ingredients.

Nutrition breakdown

Calories	380 kcal
Protein	12 g
Carbs	42 g
Fat	18 g
Fiber	8 g
Sugar	6 g
Sodium	650 mg
Iron	3.5 mg
Vitamin A	120 mcg RAE
Vitamin C	15 mg
Calcium	80 mg
Potassium	400 mg
Magnesium	45 mg
Folate	70 mcg
Vitamin K	25 mcg

Per 1 wrap (approx. 250 g) · estimated, varies by recipe

💡 What's interesting

Culturally, hummus itself is a staple with ancient roots in the Middle East, and its pairing with fresh veggies in a wrap showcases the Mediterranean diet's emphasis on heart-healthy, vegetable-forward meals. Nutritionally, the combination of protein from chickpeas, healthy fats from tahini, and fiber-rich veggies makes it a satisfying option that supports sustained energy and digestive health.