Name: Mediterranean vegetable wrap
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Ingredients: 125 g wholemeal flour; 80 ml water; 10 cherry tomatoes; 1/2 red pepper; 1/2 small courgette; 3 slices aubergine; ⅓ red onion; 1 tbsp paprika; 1 tsp garlic powder; hummus (optional); feta cheese (optional)

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What are Mediterranean vegetables?

Mediterranean vegetables typically include a variety of colourful and nutrient-rich produce commonly found in the Mediterranean region, such as tomatoes, bell peppers, zucchini, eggplant, red onions, and olives, reflecting the vibrant and healthful aspects of the Mediterranean diet. This is a surprisingly simple, wholesome healthy lunch idea for two made completely from scratch. Impress your lunch date with healthy homemade wholemeal tortilla wraps that take less than 15 minutes to make In this Mediterranean vegetable wrap recipe! I used a selection of Mediterranean vegetables because I think they’re perfect all year round. Hearty and warming in winter yet also perfectly suited to barbequing in summer. They can also be cooked in so many different ways, slow cooked, roasted, grilled, and in this case, lightly fried. In true Hearty Healthy Wholesome style this frying pan is an oil free zone, however if you do like to cook with oil then you’re welcome to sub out any added water for your choice of oil. This recipe creates 4 mini wraps so you will have a couple spare.

Are wraps healthy?

The concept of wraps, particularly those embracing Mediterranean flavours, is deeply intertwined with the region’s rich culinary history. The Mediterranean diet, renowned for its health benefits, is characterized by an abundance of fresh vegetables, olive oil, and whole grains – elements that take centre stage in our Mediterranean Vegetable Wraps. As we embark on this culinary adventure, we pay homage to the timeless tradition of enjoying vibrant and nutritious wraps, a practice deeply rooted in Mediterranean culture. My Homemade Mediterranean Vegetable Wraps not only tantalize your taste buds but also offer a myriad of health benefits. The wholemeal flour used in crafting the wraps provides a hearty dose of fibre, promoting digestive health and sustained energy. The medley of cherry tomatoes, red pepper, courgette, aubergine, and red onion introduces a spectrum of vitamins and antioxidants, supporting overall well-being. The seasoning mix of paprika and garlic powder not only enhances the flavours but also brings anti-inflammatory properties, adding to the nutritional allure of this med veg delight.

Do you have a diet restriction?

This recipe is great for the following intolerances:

Vegan (without feta)
Vegetarian
Dairy Free
Nut Free
Ultra Processed Food Free

Ultra processed food free recipes are recipes that use ingredients where no additives have been used. This will include ingredients that can be made at home to be UPF free such as stock cubes, sauces and seasonings.

Making the wraps for the Mediterranean vegetables:

I always like to make bread in advance because I like to get the slightly messy part out of the way. Thankfully unlike most bread recipes, tortilla wraps are so quick to make with no rising or proofing.

Step 1: Make the wraps

Measure out 125g of wholemeal flour into a bowl and add 80ml of warm (but not hot) water a little bit at a time, mixing well. The flour should start to form a crumbly dough and then into a solid slightly sticky mass. Dust a work surface with flour and knead your ball of dough until it forms a smooth dry ball. Split your dough into four even balls and roll each one out to create a 1mm thick circular wrap. I’m not great at creating perfect circles and don’t like to waste dough by cutting bits off so I leave mine looking rustic. Warm a skillet and dry fry each tortilla wrap for 1-2 minutes a side and stack your wraps on a plate ready for use. Save the pan, we will be using that again soon.

Step 2: Making the Mediterranean vegetables:

Cut up cherry tomatoes, red pepper, courgette, aubergine and onion into small chunks. Measure 1 tsp of paprika and ½ tsp of garlic powder with a splash of water. I do this because i don’t include oil in my diet. I use water in place of oil when cooking on the hob to avoid food sticking to the pan. If you cook with oil, you can just add the paprika to the oil or alternatively if you’re grilling veg you could use the paprika, garlic powder and water in a larger volume to create a marinade for your veggies. Anyway, I digress. Pop your veggies into your pan/skillet with their seasoning and sauté until cooked, this should take 5-10 minutes.

Step 3: Build your Mediterranean vegetable wrap:

Whilst your vegetables are cooking you can start building your wrap. I used a decent dollop of homemade hummus (recipe coming one day, I promise!) and a sprinkle of crumbled feta because, well, I’ve said it a thousand times, feta or goat’s cheese just makes everything better. Top with your veggies and you’re good to go! My ultimate tip for building wraps is placement. As you can see from the photos there’s a good inch gap around the edge of the wrap and the filling is over to one side, this allows you room to roll, quite literally.

And there you have it, the Mediterranean vegetable wrap recipe. What a great healthy lunch idea!

Variations:

Grilled Protein Boost: Elevate the protein content by grilling some marinated chicken, shrimp, or tofu to add a delightful and satiating twist to your Mediterranean wraps.
Mediterranean Quinoa Bowl: For a grain-packed variation, skip the wraps and serve the sautéed veggies over a bed of cooked quinoa, creating a Mediterranean quinoa bowl.
Sun-Dried Tomato Hummus: Amp up the flavors by using sun-dried tomato hummus for an extra layer of intensity and richness in every bite.

FAQ:

Q: Can I prepare the wraps in advance?

A: Absolutely! The wholemeal wraps can be prepared in advance and stored in an airtight container. When ready to assemble, gently reheat the wraps to maintain their flexibility.

Q: Are there gluten-free alternatives for the wraps?

A: Certainly! Substitute the wholemeal flour with a gluten-free flour of your choice to create gluten-free wraps without compromising the essence of the dish.

Q: Can I make the wraps without oil?

A: Yes, you can opt for an oil-free approach by using water in the seasoning mix. The natural juices from the sautéed veggies also contribute to the overall flavors.

Q: What are some creative wrapping tips?

A: Experiment with different wrapping techniques, such as the classic burrito fold or the open-ended Mediterranean-style wrap. Play with presentation to make your Homemade Mediterranean Vegetable Wraps a feast for the eyes as well as the palate.

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