Mediterranean Diet Avocado Veggie Wrap
Bright, fresh, and loaded with heart-healthy ingredients, this Mediterranean Diet Avocado Veggie Wrap is a quick, no-cook recipe that's both nourishing and satisfying. Creamy mashed avocado provides a luxurious base, while a vibrant medley of cherry tomatoes, cucumbers, red onion, Kalamata olives, and crumbled feta cheese delivers bursts of Mediterranean flavor in every bite. A drizzle of zesty lemon juice and extra virgin olive oil ties it all together, bringing out the natural flavors of the ingredients. Wrapped in whole wheat tortillas for added fiber, this dish is perfect for a nutritious lunch, light dinner, or portable meal on the go. Ready in just 20 minutes, this vegetarian wrap is a colorful and delicious way to embrace the Mediterranean diet without skimping on taste. A healthy and simple crowd-pleaser!
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Recipe Information
Ingredients
- 4 pieces Whole wheat wraps
- 2 pieces Ripe avocados
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 0.5 piece Red onion
- 0.25 cup Kalamata olives
- 0.5 cup Feta cheese
- 2 tablespoons Fresh parsley
- 1 piece Lemon
- 2 tablespoons Extra virgin olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Slice the avocados in half and remove the pits. Using a spoon, scoop the flesh into a bowl. Mash the avocado with a fork until smooth and creamy.
Dice the cherry tomatoes and cucumber into small pieces. Finely slice the red onion and chop the Kalamata olives. Roughly chop the parsley.
In a medium-sized bowl, combine the cherry tomatoes, cucumber, red onion, olives, and parsley.
Crumble the feta cheese into the vegetable mixture and mix well.
Juice the lemon and add the juice to the vegetable mixture, along with the extra virgin olive oil, salt, and pepper. Stir to combine.
Place a whole wheat wrap on a clean surface. Spread a generous layer of mashed avocado over the wrap.
Spoon the vegetable and cheese mixture evenly on top of the avocado-covered wrap.
Carefully roll up the wrap, tucking in the sides as you go to create a secure wrap.
Repeat with the remaining wraps and ingredients.
Slice each wrap in half before serving. Enjoy your Mediterranean Diet Avocado Veggie Wrap fresh!
Nutrition Facts
Calories |
1677 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 116.0 g | 149% | |
| Saturated Fat | 24.4 g | 122% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3791 mg | 165% | |
| Total Carbohydrate | 138.6 g | 50% | |
| Dietary Fiber | 44.0 g | 157% | |
| Total Sugars | 16.8 g | ||
| Protein | 37.0 g | 74% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 758 mg | 58% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 2670 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.
