Mediterranean-style meals are some of my favorites when I want something fresh, filling, and not overly complicated. This veggie wrap hits all those notes—it’s loaded with fiber-rich ingredients, layered with texture, and comes together without much cooking.
The combination of hummus, brown rice, black beans, and crisp vegetables makes this wrap surprisingly satisfying. It’s a great reminder that meatless meals don’t need to feel like a compromise when they’re built with intention. Everything here has a role: creamy hummus for richness, kale for structure, rice and beans for staying power, and cucumber and tomato for freshness.
If you enjoy flavors like this, you might also like:
This wrap works well for lunch, a light dinner, or even meal prep—just keep the fillings separate and assemble when you’re ready to eat. It’s simple food, done thoughtfully, and exactly the kind of recipe that fits into real life.
HIGH-FIBER MEDITERRANEAN VEGGIE WRAP (QUICK & HEALTHY)
Ingredients
- 1 tbsp hummus
- ½ cup kale
- ¼ cup brown rice
- ¼ black beans
- ½ cup chopped cucumber
- ¼ tomato, diced
- 1 whole wheat wrap
- Salt & pepper to taste
Instructions
- Cook ¼ cup brown rice following package instructions
- In a separate cooking pan heat black beans. Once they are soft, set aside to cool
- Chop the cucumber in to thin sticks and dice the tomatoes
- Lay whole wheat wrap flat on a cutting board and spread 1 tbsp oh hummus on it
- Layer your kale, black beans, cucumbers, rice, and tomatoes
- Fold the wrap like a burrito and cut in half
- Enjoy!
This was very good and filling. Perfect with the Israeli Hummus!
I use a low carb wrap and this makes me feel good about self 😄