Mediterranean Sandwich Wrap Veggies (Printable)

Wholesome Mediterranean wrap with fresh vegetables, feta cheese, and tangy yogurt sauce for a light meal.

# What You Need:

→ Vegetables

01 - 1 cup cherry tomatoes, halved
02 - 1 cup cucumber, diced
03 - 1/2 cup red bell pepper, thinly sliced
04 - 1/2 cup red onion, thinly sliced
05 - 1 cup mixed greens (arugula, spinach, or lettuce)

→ Dairy

06 - 1/2 cup crumbled feta cheese

→ Condiments & Sauces

07 - 1/2 cup Greek yogurt
08 - 1 tablespoon extra virgin olive oil
09 - 1 tablespoon lemon juice
10 - 1 garlic clove, minced
11 - 1/2 teaspoon dried oregano
12 - Salt and freshly ground black pepper, to taste

→ Wrap

13 - 4 large whole wheat tortillas or flatbreads

# How To Make It:

01 - Combine Greek yogurt, olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper in a small bowl; mix until smooth.
02 - In a large bowl, gently combine halved cherry tomatoes, diced cucumber, sliced red bell pepper, sliced red onion, and mixed greens.
03 - Lay the tortillas or flatbreads flat on a clean surface to prepare for assembly.
04 - Evenly spread a generous spoonful of the prepared yogurt sauce over each tortilla.
05 - Distribute the tossed vegetable mixture evenly across the tortillas on top of the sauce.
06 - Sprinkle crumbled feta cheese over the vegetables in each wrap.
07 - Fold in the sides of each tortilla and roll tightly to enclose the filling securely.
08 - Cut each wrap diagonally in half and serve immediately for optimal freshness.

# Expert Suggestions:

01 -
  • It comes together in 15 minutes flat, which means you can actually make lunch instead of just thinking about it.
  • The yogurt sauce tastes tangy and herbaceous without requiring any cooking or special skills.
  • It tastes even better the next day if you keep the sauce separate and assemble it fresh, so it's perfect for meal prepping.
02 -
  • Assembled wraps get soggy fast, so make the sauce and prep your veggies ahead if you want, but roll them together just before eating—this isn't a make-it-the-night-before kind of situation.
  • The yogurt sauce needs that lemon juice and olive oil to come alive; without it, you're just eating plain yogurt with herbs, which tastes one-dimensional and sad.
03 -
  • Choose the biggest, sturdiest tortillas you can find—flimsy ones tear while you're rolling and that moment is frustrating.
  • If you're batch-rolling these for multiple people, lay them all out assembly-line style before you start, and you'll move through them faster with less thinking.

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