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Mediterranean Cucumber and Tomato Wraps

by
S
Sophie

A refreshing and flavorful Mediterranean-inspired wrap featuring fresh vegetables, tangy feta, and a zesty dressing.

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Preparation time (min) 15 min
Cooking time (min) 0 min
Difficulty
Mediterranean Cucumber and Tomato Wraps

Ingredients

4 servings
|
  • 1
    Cucumber fresh or Zucchini
  • 1.5 cup
    Cherry tomato ripe or Grape tomato
  • 1/2 cup
    Feta cheese crumbled or Goat cheese
  • 1/4 cup
    Kalamata olive pitted or Black olive
  • 2 tbsp
    Lemon juice freshly squeezed or Lime juice
  • 2 tbsp
    Extra virgin olive oil high-quality or Avocado oil
  • 4 leaf
    Romaine lettuce crisp or Iceberg lettuce
  • 4
    Whole wheat tortilla soft or Gluten-free wrap

Instructions

1

Prepare the vegetable base

Combine the cucumber and cherry tomatoes in a mixing bowl.

Cut the vegetables into uniform sizes for even distribution in the wrap.

Ingredients needed for this step

cucumber cherry tomato
2

Incorporate the cheese and olives

Add the feta cheese and kalamata olives to the bowl.

Ensure the olives are pitted to avoid any surprises while eating.

Ingredients needed for this step

feta cheese kalamata olive
3

Dress the filling

Drizzle the lemon juice and olive oil over the mixture and toss gently.

Taste the dressing and adjust the lemon juice or olive oil to your preference.

Ingredients needed for this step

lemon juice extra virgin olive oil
4

Assemble the wraps

Lay a romaine lettuce leaf on each tortilla and spoon the filling onto the lettuce.

Don't overfill the wraps to make them easier to roll.

Ingredients needed for this step

romaine lettuce whole wheat tortilla filling
5

Roll and serve

Roll the tortillas tightly and serve immediately.

Secure the wraps with toothpicks if needed to keep them intact.

Ingredients needed for this step

whole wheat tortilla

Nutrition Facts (100g)

Calories 150 kcal
Fat 10 g
  • Saturated Fat: 2 g
Carbohydrates 12 g
Fiber 3 g
Sugar 3 g
Protein 5 g

Learn More About This Recipe

📝

About this Recipe

Discover the vibrant flavors of Mediterranean cuisine with this easy-to-make cucumber and tomato wrap recipe. Perfect for a quick lunch or light dinner, these wraps combine fresh vegetables, creamy feta, and a zesty dressing for a delightful meal.
💪

Why This Recipe Is Good For You

This recipe is packed with fresh vegetables, providing essential vitamins and minerals. The use of olive oil and feta cheese adds healthy fats and protein, making it a balanced and nutritious choice for a light meal.
💡

Tips & Tricks

For an extra crunch, add some toasted pine nuts or sunflower seeds to the filling. You can also experiment with different types of lettuce or wraps to suit your preference.
🔄

Recipe Variations

Try adding grilled chicken or chickpeas for a protein boost. You can also swap the feta cheese for goat cheese or a vegan alternative.
🗄️

Storage Instructions

Store any leftover filling in an airtight container in the refrigerator for up to two days. Assemble the wraps just before serving to keep them fresh.
📚

Recipe History

Mediterranean cuisine is known for its use of fresh, wholesome ingredients. This recipe draws inspiration from traditional Greek salads, reimagined as a convenient wrap.
🥗

Nutritional Information

Each serving of this recipe is low in calories and rich in fiber, making it a healthy option for those looking to maintain a balanced diet.
🍽️

Pairing Suggestions

Pair these wraps with a side of hummus and pita chips or a refreshing glass of iced tea for a complete Mediterranean-inspired meal.

Tags

healthy quick vegetarian fresh

Recipe Categories

Cuisine

mediterranean greek

Meal Type

lunch snack brunch

Course

appetizer main course side dish

Cooking Methods

raw

Occasions

picnic brunch lunch family gathering everyday

Dietary Restrictions

vegetarian low-sugar halal kosher

Allergens

milk gluten

Seasons

summer spring fall all-season

Difficulty

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