Mediterranean Black Bean Lettuce Wraps
Brighten up your table with these Mediterranean Black Bean Lettuce Wraps, a vibrant, no-cook recipe bursting with fresh flavors and wholesome ingredients. Perfect as a light lunch or appetizer, these nutrient-packed wraps feature black beans tossed with crisp cucumber, juicy cherry tomatoes, tangy Kalamata olives, and creamy feta cheese, all drizzled with a garlicky lemon-olive oil dressing. Served in crunchy Romaine or butter lettuce leaves and topped with a dollop of velvety tzatziki sauce, these wraps are a refreshing, gluten-free meal ready in just 15 minutes. Whether you're embracing Meatless Monday or looking for a healthy Mediterranean-inspired dish, these lettuce wraps are the ideal combination of quick, easy, and irresistible!
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Recipe Information
Ingredients
- 1 can (15 oz) Black beans
- 1 small (diced) Cucumber
- 1 cup (halved) Cherry tomatoes
- 0.5 small (finely chopped) Red onion
- 0.25 cup (sliced) Kalamata olives
- 0.25 cup (crumbled) Feta cheese
- 2 tablespoons (chopped) Fresh parsley
- 2 tablespoons Lemon juice
- 2 tablespoons Extra virgin olive oil
- 1 minced Garlic clove
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 8 leaves Romaine or butter lettuce leaves
- 0.5 cup (store-bought or homemade) Tzatziki sauce
Instructions
Start by rinsing and draining the black beans. Place them in a medium-sized mixing bowl.
Add the diced cucumber, halved cherry tomatoes, finely chopped red onion, and sliced Kalamata olives to the bowl with the black beans.
Sprinkle the crumbled feta cheese and chopped fresh parsley over the mixture.
In a small bowl, whisk together the lemon juice, olive oil, minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the black bean and vegetable mixture. Toss gently to combine and evenly coat the ingredients with the dressing.
Carefully wash and pat dry the lettuce leaves. Arrange them on a serving platter or individual plates.
Spoon the black bean and vegetable mixture into each lettuce leaf, dividing the filling evenly among them.
Top each wrap with a dollop of tzatziki sauce for added flavor and creaminess.
Serve immediately and enjoy these fresh, flavorful Mediterranean Black Bean Lettuce Wraps!
Nutrition Facts
Calories |
243 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.9 g | 18% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 818 mg | 36% | |
| Total Carbohydrate | 22.2 g | 8% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 3.8 g | ||
| Protein | 9.6 g | 19% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 145 mg | 11% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 236 mg | 5% | |
*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.
