Mediterranean Diet Wortelwrap
Discover the vibrant flavors of the Mediterranean Diet Wortelwrap, a wholesome and nutrient-packed recipe that redefines your lunch or light dinner routine. These unique carrot-based wraps combine grated carrots, eggs, and whole wheat flour, seasoned with a hint of cumin for a warm, aromatic touch. Filled with a colorful array of fresh ingredients—like creamy hummus, crisp cucumbers, juicy cherry tomatoes, Kalamata olives, fresh spinach, and tangy feta cheese—each bite is a burst of Mediterranean goodness. Finished with a drizzle of zesty lemon juice and a sprinkle of fresh parsley, this quick and healthy recipe is not only delicious but also perfect for anyone following a Mediterranean-inspired diet. Ready in just 30 minutes and ideal for two, these wraps are both satisfying and packed with wholesome veggies and protein.
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Recipe Information
Ingredients
- 4 medium Carrots
- 2 large Eggs
- 2 tablespoons Whole wheat flour
- 1 teaspoon Cumin powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Olive oil
- 0.5 cup Hummus
- 1 medium Cucumber
- 10 pieces Cherry tomatoes
- 8 pieces Kalamata olives
- 1 cup Fresh spinach
- 0.25 cup Feta cheese
- 2 tablespoons Fresh parsley
- 1 tablespoon Lemon juice
Instructions
Peel and grate the carrots using a box grater or food processor.
In a mixing bowl, combine the grated carrots, eggs, whole wheat flour, cumin powder, salt, and black pepper. Mix well to form a batter.
Heat a non-stick skillet over medium heat and add a small amount of olive oil.
Pour half of the batter into the skillet and spread it out evenly to form a thin wrap. Cook for 3-4 minutes on each side, or until golden brown and cooked through. Repeat with the remaining batter to make a second wrap.
Set the wraps aside to cool slightly while preparing the filling.
Thinly slice the cucumber and halve the cherry tomatoes. Pit and slice the Kalamata olives.
Spread a generous layer of hummus over each cooled carrot wrap.
Layer the wraps with fresh spinach, cucumber slices, cherry tomatoes, olives, feta cheese, and chopped parsley.
Drizzle a little lemon juice over the filling for added freshness.
Carefully roll up each wrap, tucking in the sides as you go. Slice in half if desired and serve immediately.
Nutrition Facts
Calories |
1000 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.8 g | 82% | |
| Saturated Fat | 14.4 g | 72% | |
| Polyunsaturated Fat | 10.9 g | ||
| Cholesterol | 405 mg | 135% | |
| Sodium | 2960 mg | 129% | |
| Total Carbohydrate | 76.3 g | 28% | |
| Dietary Fiber | 22.5 g | 80% | |
| Total Sugars | 21.7 g | ||
| Protein | 35.4 g | 71% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 533 mg | 41% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 2234 mg | 48% | |
*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.
