Ingredients
Filling
- 200 g chickpeas cooked and drained
- 150 g cooked quinoa (white or brown)
- 1 red bell pepper diced
- 1 cucumber diced
- 100 g cherry tomatoes halved
- 100 g feta cheese crumbled (optional)
- 50 g black olives pitted and sliced
- 1 small red onion finely chopped
- 2 garlic cloves minced
- 2 tbsp fresh lemon juice
- 2 tbsp olive oil
- salt and pepper to taste
- fresh parsley chopped (for garnish)
Wrap
- 4 large whole wheat tortillas
Instructions
Prepare the Filling:
- In a large mixing bowl, combine the cooked chickpeas, cooked quinoa, diced red bell pepper, diced cucumber, halved cherry tomatoes, crumbled feta cheese (if using), sliced black olives, finely chopped red onion, and minced garlic.
Make the Dressing:
- In a small bowl, whisk together the fresh lemon juice, olive oil, salt, and pepper.
Combine and Toss:
- Pour the dressing over the filling mixture in the large bowl.
- Gently toss all the ingredients together until they are well coated with the dressing.
Assemble the Wraps:
- Lay out one whole wheat tortilla on a clean surface.
Add the Filling:
- Spoon a portion of the prepared filling onto the center of the tortilla.
Fold and Roll:
- Fold in the sides of the tortilla over the filling.
- Starting from the bottom, roll up the tortilla tightly, keeping the filling secure.
Repeat:
- Repeat the process for the remaining tortillas and filling.
Serve:
- Optionally, you can heat the wraps in a panini press or a skillet for a few minutes to warm them up and make them slightly crispy.
- Garnish with chopped fresh parsley before serving.
Enjoy!
- Your vegetarian wraps are ready to be served. Serve them as a delicious and healthy meal.Feel free to adjust the filling ingredients or dressing to your taste preferences. These wraps are customizable and can include your favorite vegetables or toppings. Enjoy your meal!
Nutrition Facts
Vegetarian wraps
Amount per Serving
Calories
443
% Daily Value*
Fat
20
g
31
%
Saturated Fat
6
g
38
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
8
g
Cholesterol
22
mg
7
%
Sodium
779
mg
34
%
Potassium
504
mg
14
%
Carbohydrates
54
g
18
%
Fiber
10
g
42
%
Sugar
9
g
10
%
Protein
15
g
30
%
Vitamin A
1279
IU
26
%
Vitamin C
52
mg
63
%
Calcium
267
mg
27
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.