Mediterranean Diet Rainbow Roll
Light, colorful, and bursting with flavor, the Mediterranean Diet Rainbow Roll is a deliciously healthy way to elevate your appetizer game or enjoy a light, nutritious meal. Packed with vibrant, julienned vegetables like red and yellow bell peppers, cucumber, and carrot, these rolls are complemented by creamy avocado, crumbled feta cheese, and a generous spread of hummus for a Mediterranean-inspired touch. Wrapped in soft Spanish tortillas, each roll is drizzled with olive oil and fresh lemon juice, then seasoned with parsley, salt, and pepper for a perfectly balanced taste. Ready in just 20 minutes and served as bite-sized pieces, these rolls are perfect for entertaining or a quick, wholesome snack. Ideal for those following a Mediterranean diet, this recipe combines easy preparation with fresh, nutrient-dense ingredients for a guilt-free burst of flavor.
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Recipe Information
Ingredients
- 4 large pieces Spanish tortilla
- 1 medium, julienned Red bell pepper
- 1 medium, julienned Yellow bell pepper
- 1 medium, julienned Cucumber
- 1 large, julienned Carrot
- 0.5 cup, thinly sliced Red cabbage
- 1 ripe, sliced Avocado
- 0.25 cup, crumbled Feta cheese
- 0.5 cup Hummus
- 1 tablespoon Olive oil
- 1 tablespoon Lemon juice
- 0.25 cup, chopped Fresh parsley
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Lay a piece of Spanish tortilla flat on a clean surface.
Spread about two tablespoons of hummus evenly over the tortilla, leaving a one-inch border around the edges.
In the center of the tortilla, arrange a handful of red and yellow bell pepper strips, cucumber, carrot, red cabbage, and avocado slices.
Sprinkle a tablespoon of crumbled feta cheese over the arranged vegetables.
Drizzle a small amount of olive oil and lemon juice over the filling, then sprinkle with chopped parsley, salt, and black pepper.
Starting from the edge nearest to you, tightly roll the tortilla around the filling, ensuring to keep the roll firm and even.
Once rolled, slice the roll into two-inch sections to serve as individual rainbow bites.
Repeat steps for each tortilla piece.
Serve the Mediterranean Diet Rainbow Rolls immediately as a fresh appetizer or light meal.
Nutrition Facts
Calories |
1428 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.2 g | 121% | |
| Saturated Fat | 22.5 g | 112% | |
| Polyunsaturated Fat | 10.9 g | ||
| Cholesterol | 549 mg | 183% | |
| Sodium | 3506 mg | 152% | |
| Total Carbohydrate | 106.4 g | 39% | |
| Dietary Fiber | 23.7 g | 85% | |
| Total Sugars | 17.4 g | ||
| Protein | 51.7 g | 103% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 472 mg | 36% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 2934 mg | 62% | |
*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.
