VEGETARIAN MEDITERRANEAN WRAP RECIPES

Name: Mediterranean Veggie Wrap
Prep time: 5 min
Total time: 5 min
Yield: 2 serving(s)
Ingredients: 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

MEDITERRANEAN VEGGIE WRAP RECIPE - FOOD.COM

Mediterranean Veggie Wrap Recipe - Food.com image

Make and share this Mediterranean Veggie Wrap recipe from Food.com.

Total Time 5 minutes

Prep Time 5 minutes

Yield 2 serving(s)

Number Of Ingredients 7

Ingredients

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.

Nutrition Facts : Calories 194.3, FatContent 11.2, SaturatedFatContent 3.5, CholesterolContent 13.4, SodiumContent 537.1, CarbohydrateContent 18.1, FiberContent 5.8, SugarContent 4.4, ProteinContent 8.7

MEDITERRANEAN VEGGIE WRAP WITH CILANTRO HUMMUS RECIPE ...

Mediterranean Veggie Wrap with Cilantro Hummus Recipe ... image

These healthy multi-grain wraps are filled with mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and a homemade cilantro hummus. As a time saver, the hummus can be prepared up to 3 days ahead, and chilled until you're ready to make the wraps.

Provided by Diabetic Living Magazine

Categories Healthy Wrap & Roll Recipes

Total Time 20 minutes

Number Of Ingredients 19

Ingredients

1 clove garlic, peeled
1 (15 ounce) can no-salt-added garbanzo beans (chickpeas)
3 tablespoons lemon juice
2 tablespoons olive oil
1 tablespoon tahini (sesame seed paste)
¼ teaspoon salt
¼ teaspoon white pepper
¼ cup fresh cilantro leaves
4 cups mixed baby greens
½ large cucumber, halved lengthwise and sliced (1 cup)
1 cup chopped tomato
½ cup thinly sliced red onion
¼ cup crumbled reduced-fat feta cheese
2 tablespoons bottled sliced mild banana peppers
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1 clove garlic, minced
¼ teaspoon black pepper
4 (8 inch) light tomato-flavored oval multi-grain wraps

Steps:

To prepare Cilantro Hummus: With the motor running, drop 1 clove peeled garlic through the feed tube of a food processor fitted with a steel blade attachment; process until finely minced. Scrape down the sides of the bowl. Rinse and drain one 15-ounce can no-salt-added garbanzo beans (chickpeas). Add garbanzo beans, 3 tablespoons lemon juice, 2 tablespoons olive oil, 1 tablespoon tahini (sesame seed paste), 1/4 teaspoon salt and 1/4 teaspoon white pepper. Process until completely smooth, stopping to scrape down the sides as necessary. Add 1/4 cup fresh cilantro leaves. Pulse several times or until cilantro is evenly distributed and chopped. Chill until ready to use (see Tip).
To prepare Mediterranean Wraps: In a large bowl combine greens, cucumber, tomato, red onion, feta cheese and banana peppers. In a small bowl whisk together vinegar, olive oil, garlic and black pepper. Pour dressing mixture over greens mixture. Toss to combine.
Spread each wrap with about 2 1/2 tablespoons hummus. Top with dressed greens mixture. Roll up. Serve immediately.

Nutrition Facts : Calories 269 calories, CarbohydrateContent 35.1 g, CholesterolContent 2.5 mg, FatContent 12.1 g, FiberContent 13.1 g, ProteinContent 15.6 g, SaturatedFatContent 1.9 g, SodiumContent 574.4 mg, SugarContent 3.5 g

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