Mediterranean
Hummus and Veggie Wrap
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.
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
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.
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
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.
| 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
Bands, not numbers. Dinejot does not weigh anybody's food, so it says light, moderate or hearty and stops there. This dish was read and set by hand.
- Calorie band
- Moderate
- Protein
- Medium
- Protein quality
- Partial
- Food groups it covers
- Grains, Pulses, Vegetables, and Dairy
- How this was set
- Hand audited
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.
More to cook
Cooked from the same things
Other dishes built on hummus, chickpea, cucumber, and feta.
From the same kitchens
More cooking from the United States.
Does the same job on the plate
Swap any of these in when you want a meal the same shape.
Cook this with your whole family
Dinejot plans breakfast, lunch and dinner as whole plates, built around the cooking you call home and filtered for the allergies at your table.
Meal suggestions support your goals. They are not medical advice. Please ask your doctor about your family's health needs.