Mediterranean Vegetable Wrap Recipe

Mediterranean vegetable wrap

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.

This recipe is great for the following intolerances:

  • Vegan (without feta)
  • Vegetarian
  • Dairy Free
  • Nut Free

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.

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.

Mediterranean vegetable wrap recipe

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.

Mediterranean vegetable wrap recipe

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.

Mediterranean veg wrap

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

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Mediterranean vegetable wrap

Mediterranean vegetable wrap

This is a surprisingly simple, wholesome lunch option for two made completely from scratch. Impress your lunch date with healthy homemade wholemeal tortilla wraps that take less than 15 minutes to make!
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Course Appetizer, Lunch, Main Course, Snack
Cuisine Mediterranean
Servings 2
Calories 170 kcal


  • 125 g wholemeal flour
  • 80 ml water
  • 10 cherry tomatoes
  • 1/2 red pepper
  • 1/2 small courgette
  • 3 slices aubergine
  • red onion
  • 1 tbsp paprika
  • 1 tsp garlic powder
  • hummus optional
  • feta cheese optional


  • Mix flour and water into a dough and knead for 5-10 minutes, split into 4 balls, roll out into thin circles and dry fry each tortilla for 1 minute each side.
    125 g wholemeal flour, 80 ml water
  • Cut veggies into small chunks and mix paprika and garlic powder with water to create a seasoning mix. Alternatively you can mix with oil instead of water if you're not oil free.
    10 cherry tomatoes, 1/2 red pepper, 1/2 small courgette, 3 slices aubergine, ⅓ red onion, 1 tbsp paprika, 1 tsp garlic powder
  • Sauté veggies and seasoning for 5-10 minutes until cooked
  • Build your wraps with a generous dollop of hummus, a sprinkle of crumbled feta and your freshly cooked veggies.
    hummus, feta cheese
  • See full instructions for wrapping tips.

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