Best 4 Mediterranean Veggie Wrap Recipes
Craving a healthy and flavorful vegetarian wrap? Look no further than this Mediterranean Veggie Wrap! Packed with fresh vegetables, tangy feta cheese, and a zesty tzatziki sauce, this wrap is a delightful explosion of flavors. Made with a soft and pliable tortilla, this wrap is easy to prepare and perfect for a quick and satisfying lunch or dinner.
Dig into the delightful Mediterranean Veggie Wrap, bursting with crisp and refreshing cucumber, juicy and sweet tomatoes, and crunchy and colorful bell peppers. The savory and salty feta cheese adds a delightful tang, while the creamy and tangy tzatziki sauce brings a cooling and flavorful balance. Prepare your taste buds for a journey across the Mediterranean with this irresistible veggie wrap.
MEDITERRANEAN VEGGIE WRAP RECIPE
Go meatless for lunch with this flavorful, fiber-filled Mediterranean veggie wrap! It's filled with vegetables over protein-rich hummus.
Provided by Kaleigh McMordie, MCN, RDN, LD
Time 15m
Number Of Ingredients 10
Steps:
- In a small skillet, heat oil over medium-low heat.
- Thinly slice red onion, bell pepper, and zucchini. Add to skillet and sauté, stirring until soft, about 5 minutes.
- In a separate skillet, heat the wraps. Once heated, remove wraps from skillet and set on a plate.
- Spread half of the hummus down the middle of each wrap.
- Divide spinach between wraps, then top with sautéed vegetables. Sprinkle with feta, oregano, and olives.
- Fold edges over to roll up and cut in half cross-wise.
Nutrition Facts : Calories 239 kcal, Carbohydrate 28 g, Cholesterol 8 mg, Fiber 6 g, Protein 8 g, SaturatedFat 4 g, Sodium 383 mg, Sugar 5 g, Fat 11 g, ServingSize 2 (1 wrap each), UnsaturatedFat 0 g
MEDITERRANEAN BEEF AND VEGGIE WRAPS
[DRAFT]
Provided by Food Network
Categories main-dish
Time 10m
Yield 4 Servings
Number Of Ingredients 6
Steps:
- 1) Spread each tortilla evenly with hummus, as desired, leaving 1/4-inch border around edge. Top with equal amounts salad greens and vegetables, as desired. Top evenly with and beef slices. Roll up tightly. 2) Garlicky White Bean Spread: Combine 1 can (15-1/2 ounces) great Northern or cannellini beans, rinsed, drained, 2 tablespoons water, 1 tablespoon lemon juice,1 tablespoon olive oil, 1 teaspoon white wine vinegar, 1 small clove garlic, minced and 1/2 teaspoon salt in blender or food processor. Blend until smooth.
MEDITERRANEAN VEGGIE WRAPS
Tasty veggie wraps with a taste of feta and topped with low fat pesto. from Heart Healthy Cooking by Becel
Provided by Derf2440
Categories Lunch/Snacks
Time 45m
Yield 6 serving(s)
Number Of Ingredients 16
Steps:
- Preheat oven to 400f degrees.
- In a large nonstick frypan, heat oil over medium high heat.
- Saute onion and peppers 3 minutes.
- Add eggplant, zucchini, garlic, basil, thyme and oregano, saute 5 minutes more.
- Add tomato, salt and pepper.
- Simmer 5 minutes or until thickened and veggies are tender.
- Cool slightly.
- Spoon filling onto centre of tortillas, dividing evenly.
- Sprinkle each with about 1 tablespoon of the feta.
- Wrap up, secure with wooden picks, and place on a baking sheet.
- Bake for 10 minutes or until crisp and heated through.
- To serve, cut each wrap in half and top with 1 teaspoon pesto.
- Low fat pesto:.
- to prepare a small quantity of low fat pesto for this recipe, combine in a small food processor until well blended: 2 tablespoons each, veggie oil (becel) and chopped fresh basil, 1 tablespoon 40% less fat grated parmesan cheese, 2 teaspoons pine nuts and 1 clove garlic, smashed.
Nutrition Facts : Calories 78.6, Fat 4.7, SaturatedFat 2.4, Cholesterol 12.6, Sodium 260.1, Carbohydrate 7, Fiber 2.1, Sugar 3.6, Protein 3.2
MEDITERRANEAN VEGGIE WRAP
Make and share this Mediterranean Veggie Wrap recipe from Food.com.
Provided by Terri F.
Categories Lunch/Snacks
Time 5m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Spread hummus on the bread to within 1/2 inch of the edge.
- Add parsley, cucumber, olives, tomato, and cheese on top of hummus.
- Roll up and serve.
Tips:
- Prep your veggies in advance: Chop, slice, and dice your vegetables ahead of time to save time when assembling your wraps.
- Use a variety of colorful veggies: The more colorful your veggies, the more visually appealing and nutritious your wraps will be.
- Don't be afraid to experiment with different combinations of veggies: There are endless possibilities when it comes to fillings for veggie wraps, so get creative and have fun!
- Use a sturdy wrap that won't tear easily: You want your wrap to be able to hold all of your fillings without falling apart.
- Spread a thin layer of hummus or another spread on your wrap: This will help to hold the fillings in place and add flavor.
- Add some fresh herbs to your wrap: Herbs like cilantro, basil, and mint can add a pop of flavor and freshness to your wrap.
- Serve your wraps with a side of tzatziki sauce or another dipping sauce: This will help to add flavor and moisture to your wrap.
Conclusion:
Mediterranean veggie wraps are a delicious, healthy, and easy-to-make lunch or dinner option. They are packed with fresh vegetables, healthy fats, and protein, and they can be customized to fit your own taste preferences. Whether you are a vegetarian or meat-eater, you are sure to enjoy these wraps. So next time you are looking for a quick and easy meal, give Mediterranean veggie wraps a try!
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