Heart-Healthy Mediterranean Lettuce Wrap
Experience a burst of fresh, vibrant flavors with these Heart-Healthy Mediterranean Lettuce Wraps—an easy, no-cook recipe that's perfect for lunch or light dinners. Packed with nutritious ingredients like quinoa, chickpeas, and colorful veggies, these wraps are a wholesome twist on Mediterranean cuisine. Each crisp romaine leaf cradles a hearty mixture of cherry tomatoes, cucumber, Kalamata olives, and crumbled feta cheese, all tossed in a zesty lemon-oregano dressing for a burst of Mediterranean zest. Gluten-free and vegetarian-friendly, this recipe comes together in just 20 minutes, making it an excellent choice for meal prep or quick entertaining. Perfectly balanced and guilt-free, these wraps are a delicious way to embrace heart-healthy eating with bold, refreshing flavors.
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Recipe Information
Ingredients
- 8 leaves Romaine lettuce leaves
- 1 cup Quinoa, cooked
- 1 cup Cherry tomatoes, halved
- 1 cup Cucumber, diced
- 0.25 cup Red onion, finely chopped
- 0.25 cup Kalamata olives, sliced
- 0.5 cup Feta cheese, crumbled
- 1 cup Chickpeas, canned, rinsed and drained
- 0.25 cup Fresh parsley, chopped
- 2 tablespoons Lemon juice
- 2 tablespoons Extra-virgin olive oil
- 1 teaspoon Dried oregano
- 0.5 teaspoon Ground black pepper
Instructions
1. Rinse and thoroughly dry the romaine lettuce leaves, setting them aside for later use as wraps.
2. In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, kalamata olives, and chickpeas. Toss gently to mix the ingredients evenly.
3. Add the crumbled feta cheese and freshly chopped parsley to the bowl. Mix them gently with the other ingredients.
4. In a small bowl, whisk together the lemon juice, extra-virgin olive oil, dried oregano, and ground black pepper to make the dressing.
5. Pour the dressing over the quinoa and vegetable mixture, and toss well to ensure everything is well coated.
6. Lay out the romaine lettuce leaves on a serving platter. Spoon a generous amount of the quinoa mixture onto the center of each leaf.
7. Serve the Mediterranean lettuce wraps immediately, or chill them for up to an hour before serving if desired.
Nutrition Facts
Calories |
1392 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.5 g | 97% | |
| Saturated Fat | 23.7 g | 118% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 2650 mg | 115% | |
| Total Carbohydrate | 137.4 g | 50% | |
| Dietary Fiber | 34.0 g | 121% | |
| Total Sugars | 27.1 g | ||
| Protein | 51.0 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 986 mg | 76% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 2674 mg | 57% | |
*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.
