Mediterranean Veggie Wraps Recipes

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MEDITERRANEAN VEGGIE WRAP RECIPE



Mediterranean Veggie Wrap Recipe image

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

1/2 tsp olive oil
1-inch slice red onion
1/2 medium red bell pepper
1/2 small zucchini
2 whole-grain wraps or tortillas
1/4 cup hummus
1/2 cup baby spinach
2 tbsp feta cheese, crumbled
1 tsp dried oregano
1 tbsp sliced black olives

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 GRILLED VEGGIE WRAPS



Mediterranean Grilled Veggie Wraps image

Provided by Catherine McCord

Categories     Sandwich     Mushroom     Low Fat     Vegetarian     Kid-Friendly     Quick & Easy     Yogurt     Lunch     Feta     Bell Pepper     Healthy     Tortillas     Weelicious     Pescatarian     Peanut Free     Soy Free     Kosher     Small Plates

Yield 4 Servings

Number Of Ingredients 9

1 small red onion, sliced into rings
2 red bell peppers, halved and seeds removed
2 portobello mushrooms, stems removed
1 tablespoon olive oil
1 tablespoon plus 1 teaspoon balsamic vinegar
1 teaspoon kosher salt
4 whole wheat tortilla wraps
1/4 cup crumbled feta cheese
1/4 cup fat free greek yogurt

Steps:

  • 1. Preheat the grill on high heat.
  • 2. Drizzle the bell peppers and onions with oil and 1 tablespoon balsamic vinegar and sprinkle with salt.
  • 3. Place all the veggies on the grill and cook for 3-5 minutes on each side, until the veggies are soft.
  • 4. Remove from the grill and allow to cool slightly.
  • 5. Thinly slice the mushrooms and bell peppers. Separate the onions into thin rings.
  • 6. In a small bowl mix together the yogurt and 1 teaspoon balsamic vinegar.
  • 7. Spread 1 tablespoon of the yogurt sauce onto wrap and divide the veggies evenly between the tortilla wraps, top with the feta cheese and roll up like a burrito.

FRESH VEGGIE WRAPS



Fresh Veggie Wraps image

These are perfect for a hot day. Eat them for lunch, dinner, or snacks, depending on your dietary needs. Add veggies, swap veggies, or add seasoned rice or quinoa for a more filling wrap. Great to make for parties, as they are easy to make, portable and require no immediate refrigeration.

Provided by MW

Categories     Main Dish Recipes     Sandwich Recipes     Wraps and Roll-Ups

Time 35m

Yield 8

Number Of Ingredients 12

1 ripe avocado - peeled, pitted, and diced
1 tablespoon mayonnaise
½ teaspoon salt
½ teaspoon garlic powder
¼ teaspoon onion powder
⅛ teaspoon cayenne pepper, or to taste
8 (8 inch) flour tortillas
2 tomatoes, diced
1 cucumber, sliced
1 green bell pepper, cut into strips
1 head lettuce, chopped
1 (8 ounce) package fresh mozzarella cheese, sliced

Steps:

  • Prepare spread: mash diced avocado, mayonnaise, salt, garlic powder, onion powder, and cayenne pepper in a bowl with a fork until well blended.
  • Assemble wraps: spread tortillas with a layer of avocado spread. Place diced tomatoes, cucumber slices, bell pepper strips, lettuce, and mozzarella cheese slices onto each wrap, leaving about 2 inches of space at the bottom. Fold bottoms up. Roll tortillas over vegetables firmly to enclose fillings.

Nutrition Facts : Calories 315.4 calories, Carbohydrate 35.1 g, Cholesterol 22.9 mg, Fat 14.8 g, Fiber 4.8 g, Protein 11.1 g, SaturatedFat 5.7 g, Sodium 440.9 mg, Sugar 3.7 g

MEDITERRANEAN VEGGIE WRAP



Mediterranean Veggie Wrap image

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

1 soft cracker bread, halved (Lavosh) or 1 large flour tortilla
4 ounces hummus
1/4 cup fresh parsley, chopped
8 ripe olives, sliced
1 small cucumber, thinly sliced
1 small tomatoes, seeded and chopped
1 ounce feta cheese, crumbled

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.

MEDITERRANEAN VEGGIE WRAPS



Mediterranean Veggie Wraps image

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

2 teaspoons vegetable oil (Becel)
1 medium onion, chopped
1/2 cup chopped sweet red pepper
1/2 cup chopped sweet green pepper
1 1/2 cups chopped peeled eggplants
1 cup chopped zucchini
2 -3 cloves garlic, smashed (to taste)
1 teaspoon dried basil or 1 tablespoon fresh basil, chopped
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1 medium tomatoes, chopped
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
6 low-fat flour tortillas, 6 inch
6 tablespoons crumbled feta cheese
2 tablespoons prepared low-fat pesto

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 BEEF AND VEGGIE WRAPS



Mediterranean Beef and Veggie Wraps image

[DRAFT]

Provided by Food Network

Categories     main-dish

Time 10m

Yield 4 Servings

Number Of Ingredients 6

12 ounces cooked beef (such as steak, roast, pot roast or deli roast beef), thinly sliced
4 medium whole wheat flour tortillas (8 to 10-inch diameter)
Hummus, any variety or Garlicky White Bean Spread (recipe follows)
Fresh salad greens (such as baby spinach, arugula, mixed salad greens or thinly sliced Romaine)
Vegetables:
Grape tomatoes halves, shredded carrots, red bell pepper strips, thinly sliced cucumber, thinly sliced red onion

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.

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