Mediterranean Garden Wrap
Savor the taste of the Mediterranean with this refreshing and vibrant wrap. Packed with crunchy veggies, creamy hummus, and tangy feta cheese, the Mediterranean Garden Wrap makes for a perfect light lunch or snack. Optional beets add a sweet earthiness, while leftover chicken can be incorporated for extra protein. This dish is an ode to the classic Greek salad, wrapped up in a convenient tortilla, and is best enjoyed with friends on a warm summer day.
4
Servings
315
Calories
10
Ingredients
Ingredients
flour tortillas
4 (10 inch diameter)
hummus
1 cup (premade)
lettuce
2 cups (chopped)
cucumber
1 cup (chopped)
tomatoes
1 large (chopped)
feta cheese
4 ounces (crumbled)
ripe olives
1/4 cup (pitted, sliced (optional))
Italian dressing
1/4 cup (ready to use)
beets
to taste (sliced, optional)
cooked chicken
1 cup (diced, optional)
Instructions
1
Lay each tortilla flat on a clean surface.
2
Spread a generous layer of hummus onto each tortilla, ensuring even coverage.
3
In a medium bowl, combine the chopped lettuce, cucumber, tomatoes, crumbled feta, and olives (if using).
4
Drizzle Italian dressing over the salad mixture and toss gently to combine.
5
Place an equal portion of the salad mixture onto each tortilla. If adding beets and/or chicken, distribute these evenly as well.
6
Carefully fold in the sides of the tortilla and then roll it up tightly to form a wrap.
7
Slice the wraps in half if desired, and serve immediately for the freshest flavor experience.
8
Enjoy your Mediterranean Garden Wrap with a refreshing beverage!
Nutrition Information
16.25g
Fat
33.75g
Carbs
11.25g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is a Mediterranean Garden Wrap?
It is a refreshing and vibrant wrap featuring crunchy vegetables, creamy hummus, and tangy feta cheese.
Is this recipe considered vegetarian?
Yes, the base recipe is vegetarian, although cooked chicken can be added as an optional protein.
How many calories are in one Mediterranean Garden Wrap?
Each serving contains approximately 315 calories.
How much protein is in this recipe?
Each serving provides 11.25g of protein.
What size tortillas should I use for the wraps?
The recipe recommends using 10-inch diameter flour tortillas.
What are the main vegetable ingredients?
The wrap includes chopped lettuce, cucumber, and one large tomato.
Is cheese included in the Mediterranean Garden Wrap?
Yes, it uses 4 ounces of crumbled feta cheese.
How much hummus is needed for the recipe?
The recipe calls for 1 cup of premade hummus.
What kind of dressing is recommended?
It uses 1/4 cup of ready-to-use Italian dressing.
Can I add beets to this wrap?
Yes, sliced beets can be added to taste for a sweet and earthy flavor.
Are olives a required ingredient?
No, 1/4 cup of pitted and sliced ripe olives is an optional ingredient.
How many servings does this recipe make?
This recipe is designed to make 4 servings.
What is the fat content per serving?
The fat content is 16.25g per serving.
How many carbohydrates are in each wrap?
There are 33.75g of carbohydrates per serving.
What is the first step in assembling the wrap?
The first step is to lay each tortilla flat on a clean surface.
How should I apply the hummus?
Spread a generous and even layer of hummus onto each tortilla.
How do I prepare the salad mixture?
In a medium bowl, combine lettuce, cucumber, tomatoes, feta, and olives, then toss with Italian dressing.
What is the best way to roll the wrap?
Carefully fold in the sides of the tortilla and then roll it up tightly.
Should the wrap be served immediately?
Yes, it is best served immediately for the freshest flavor experience.
Is this recipe suitable for a light lunch?
Yes, it is described as a perfect light lunch or snack.
Can I add chicken for extra protein?
Yes, you can distribute 1 cup of diced cooked chicken evenly among the wraps.
How do I prepare the lettuce for this recipe?
The lettuce should be chopped before being added to the salad mixture.
What type of prep is needed for the cucumber?
The cucumber should be chopped into bite-sized pieces.
Is this recipe considered easy to make?
Yes, it is tagged as an easy recipe and a healthy summer meal.
What is the inspiration for this wrap?
The dish is described as an ode to the classic Greek salad.
How much feta cheese is used per recipe?
The recipe uses 4 ounces of crumbled feta cheese.
Is there a specific way to serve the wraps?
You can slice the wraps in half and serve them with a refreshing beverage.
How many ingredients are in this recipe?
There are 10 total ingredients listed, including optional items.
What category does this recipe fall under?
It falls under the Lunch/Snacks category.
Does the recipe provide fiber or sugar information?
No, fiber and sugar data are not provided in the nutrition details.