Mediterranean Veggie Wrap with Cilantro Hummus

These healthy multi-grain wraps are filled with mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and a homemade cilantro hummus. As a time saver, the hummus can be prepared up to 3 days ahead, and chilled until you're ready to make the wraps.

Prep Time:
20 mins
Total Time:
20 mins
4 servings


Cilantro Hummus

  • 1 clove garlic, peeled

  • 1 (15 ounce) can no-salt-added garbanzo beans (chickpeas)

  • 3 tablespoons lemon juice

  • 2 tablespoons olive oil

  • 1 tablespoon tahini (sesame seed paste)

  • ¼ teaspoon salt

  • ¼ teaspoon white pepper

  • ¼ cup fresh cilantro leaves

Mediterranean Wraps

  • 4 cups mixed baby greens

  • ½ large cucumber, halved lengthwise and sliced (1 cup)

  • 1 cup chopped tomato

  • ½ cup thinly sliced red onion

  • ¼ cup crumbled reduced-fat feta cheese

  • 2 tablespoons bottled sliced mild banana peppers

  • 1 tablespoon balsamic vinegar

  • 1 tablespoon olive oil

  • 1 clove garlic, minced

  • ¼ teaspoon black pepper

  • 4 (8 inch) light tomato-flavored oval multi-grain wraps


  1. To prepare Cilantro Hummus: With the motor running, drop 1 clove peeled garlic through the feed tube of a food processor fitted with a steel blade attachment; process until finely minced. Scrape down the sides of the bowl. Rinse and drain one 15-ounce can no-salt-added garbanzo beans (chickpeas). Add garbanzo beans, 3 tablespoons lemon juice, 2 tablespoons olive oil, 1 tablespoon tahini (sesame seed paste), 1/4 teaspoon salt and 1/4 teaspoon white pepper. Process until completely smooth, stopping to scrape down the sides as necessary. Add 1/4 cup fresh cilantro leaves. Pulse several times or until cilantro is evenly distributed and chopped. Chill until ready to use (see Tip).

  2. To prepare Mediterranean Wraps: In a large bowl combine greens, cucumber, tomato, red onion, feta cheese and banana peppers. In a small bowl whisk together vinegar, olive oil, garlic and black pepper. Pour dressing mixture over greens mixture. Toss to combine.

  3. Spread each wrap with about 2 1/2 tablespoons hummus. Top with dressed greens mixture. Roll up. Serve immediately.

To make ahead

Hummus may be prepared and chilled up to 3 days before using.

Nutrition Facts (per serving)

269 Calories
12g Fat
35g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 wrap and 2 1/2 tablespoons hummus
Calories 269
% Daily Value *
Total Carbohydrate 35g 13%
Dietary Fiber 13g 47%
Total Sugars 4g
Protein 16g 31%
Total Fat 12g 16%
Saturated Fat 2g 10%
Cholesterol 3mg 1%
Vitamin A 1049IU 21%
Vitamin C 16mg 17%
Folate 15mcg 4%
Sodium 574mg 25%
Calcium 91mg 7%
Iron 1mg 8%
Magnesium 20mg 5%
Potassium 426mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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