Mediterranean

Hummus and Veggie Wrap

Name: Hummus and Veggie Wrap
Total time: 15 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 4 large whole-wheat tortillas; 1.5 cups hummus; 1 cucumber; 2 tomatoes; 1/2 red onion; 3 cups baby spinach; 3/4 cup crumbled feta

Yasmin @beirut_bites

Hummus and Veggie Wrap is Mediterranean home cooking, eaten at lunch. On the plate it is the dish at the centre. Below is what usually sits beside it, what it does and does not contain, and what else to cook once you have made it.

15 min Easy High fiber Vegetarian Halal Pescatarian

Ingredients

Serves

The quantities follow this count.

4 large whole-wheat tortillas
1.5 cups hummus
1 cucumber
2 tomatoes
1/2 red onion
3 cups baby spinach
3/4 cup crumbled feta

How to cook it

Warm the tortillas briefly to make them pliable.
Spread a generous layer of hummus over each.
Layer the cucumber, tomato, red onion, spinach, and feta down the center.
Fold in the sides and roll up tightly, then cut in half on the diagonal.

Watch how to cook Hummus and Veggie Wrap

Someone making it start to finish, so you can see what the steps look like.

Hummus and Veggie Wrap Play the video

Serve it with

A Mediterranean lunch is a plate rather than a single dish. These are the courses that normally sit beside Hummus and Veggie Wrap, read from the same composition Dinejot builds a real meal from.

Something cool and fresh
- Greek Salad with Pita
  
  20 min

Safe at your table

Dinejot tracks ten allergens and tags every one of them by hand, so the absences below are as deliberate as the presences. Hummus and Veggie Wrap carries dairy, gluten, and sesame. It is free of the remaining 7 allergens on that list.

Every tracked allergen in Hummus and Veggie Wrap
Allergen	In this dish	Cook this instead
Peanuts	No
Tree nuts	No
Dairy	Yes	Baked Falafel Plate
Gluten	Yes	Baked Falafel Plate
Shellfish	No
Eggs	No
Soy	No
Fish	No
Sesame	Yes	Beef Kofta Kebabs
Coconut	No

These tags are set by a person rather than inferred from an ingredient list, and they describe the recipe as written here. Read the labels on whatever you actually buy.

What it brings to the plate

Estimated, per serving

Calories: 420 kcal
Protein: 15 g
Carbs: 46 g
Fat: 19 g
Fiber: 9 g
Sugar: 4 g
Sodium: 1220 mg
Saturated fat: 6 g

Estimated values. Actual nutrition varies with ingredients, brands, and how you cook.

When to cook it

Hummus and Veggie Wrap takes about 15 minutes from a cold stove to the table, and the cooking itself is easy going. It is eaten at lunch. Nothing in the calendar rules it out, so it is a year round dish.