Caponata Wraps
Elevate your lunch game with these vibrant and flavor-packed Caponata Wraps, a Mediterranean-inspired meal that’s perfect for vegetarians and anyone craving a fresh, wholesome bite. This recipe combines roasted eggplant, zucchini, and red bell pepper with briny capers, tangy green olives, and a savory tomato base, creating a rich and hearty filling that’s both healthy and satisfying. Nestled in soft flour or whole wheat tortillas alongside crisp mixed greens and creamy crumbled feta cheese, these wraps offer a delightful balance of textures and bold flavors in every bite. Quick to prepare in just 45 minutes, they’re ideal for meal prep, picnics, or grab-and-go lunches. With key ingredients like olive oil, parsley, and red wine vinegar, these wraps capture the essence of Mediterranean cuisine while remaining incredibly versatile and easy to assemble.
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Recipe Information
Ingredients
- 1 medium (about 1 pound) Eggplant
- 1 medium Zucchini
- 1 large Red bell pepper
- 1 medium Yellow onion
- 3 whole Garlic cloves
- 3 tablespoons Olive oil
- 2 tablespoons Capers
- 0.33 cup (pitted and sliced) Green olives
- 2 tablespoons Tomato paste
- 1 cup Canned diced tomatoes
- 1 tablespoon Red wine vinegar
- 1 teaspoon Sugar
- 2 tablespoons (chopped) Fresh parsley
- 4 large Tortillas (flour or whole wheat)
- 2 cups Mixed greens
- 0.5 cup (crumbled) Feta cheese
Instructions
Dice the eggplant, zucchini, red bell pepper, and onion into small cubes.
Mince the garlic cloves finely.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the eggplant and cook until it softens and begins to brown, about 5-7 minutes. Remove from the skillet and set aside.
Add another tablespoon of olive oil to the skillet. Sauté the onion, garlic, and red bell pepper until softened, about 5 minutes.
Stir in the zucchini and cook for another 3-4 minutes.
Return the eggplant to the skillet and add the capers, olives, tomato paste, and canned diced tomatoes. Stir thoroughly to coat all the vegetables.
Add the red wine vinegar and sugar, stirring until the mixture is well combined. Reduce the heat to low and let simmer for 10 minutes, stirring occasionally.
Remove from heat and stir in the chopped parsley. Let the caponata cool slightly.
Warm the tortillas in a dry skillet or microwave until pliable.
To assemble the wraps, place half a cup of mixed greens in the center of each tortilla. Add a generous scoop of caponata on top, followed by crumbled feta cheese.
Fold the sides of the tortilla inward and roll it tightly to form a wrap.
Serve immediately or wrap in parchment paper for on-the-go convenience.
Nutrition Facts
Calories |
447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.1 g | 30% | |
| Saturated Fat | 6.5 g | 33% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 18 mg | 6% | |
| Sodium | 1145 mg | 50% | |
| Total Carbohydrate | 49.6 g | 18% | |
| Dietary Fiber | 10.0 g | 36% | |
| Total Sugars | 13.9 g | ||
| Protein | 11.8 g | 24% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 217 mg | 17% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 913 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
