Mediterranean Sausage Wrap with Vegetarian Option
Take your taste buds on a flavorful journey with this Mediterranean Sausage Wrap, complete with a delicious vegetarian twist! Perfect for a quick lunch or a satisfying dinner, this recipe features hearty sausages or spiced, crispy chickpeas for a plant-based option. Wrapped in warm flatbreads or whole-wheat tortillas, these wraps are bursting with fresh ingredients like cucumber, cherry tomatoes, red onion, and crumbled feta, all tied together with a creamy tzatziki sauce and a sprinkle of fresh parsley and mint. With just 30 minutes from prep to plate, this dish is a harmony of bold Mediterranean spices, easy-to-follow cooking techniques, and versatile, wholesome ingredients. Serve with a squeeze of lemon for vibrant, zesty freshness. Whether you're a meat lover or embracing a vegetarian lifestyle, these wraps deliver on flavor, health, and convenience!
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Recipe Information
Ingredients
- 4 Sausages (pork or chicken, or vegetarian sausage for vegetarian option)
- 1 cup Cooked chickpeas (for vegetarian option)
- 2 tablespoons Olive oil
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Garlic powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 4 Flatbreads or large whole-wheat tortillas
- 1 cup Cucumber, diced
- 1 cup Cherry tomatoes, halved
- 0.5 cup Red onion, thinly sliced
- 0.5 cup Feta cheese, crumbled (optional for vegetarian or sausage version)
- 0.5 cup Tzatziki sauce
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh mint, chopped (optional)
- 4 Lemon wedges (for serving)
Instructions
Heat a skillet over medium heat and add 1 tablespoon of olive oil.
Cook the sausages until browned and fully cooked (approximately 8-10 minutes). Remove and slice into bite-sized pieces. For the vegetarian option, skip this step and proceed to the chickpeas.
In the same skillet, heat another tablespoon of olive oil. Add the cooked chickpeas, cumin, smoked paprika, garlic powder, salt, and black pepper. Cook for 5-7 minutes, stirring occasionally, until the chickpeas are crispy and coated in spices.
While the protein cooks, prepare the fresh vegetables. Dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion. Crumble the feta cheese (if using) and chop the fresh parsley and mint.
Warm the flatbreads or tortillas in a dry skillet for about 30 seconds on each side or until soft and pliable.
To assemble the wraps, spread 1-2 tablespoons of tzatziki sauce onto each flatbread. Layer the sausage or spiced chickpeas, cucumber, cherry tomatoes, red onion, and feta cheese (if using). Sprinkle with parsley and mint.
Fold the sides of the flatbread inward and roll tightly to form a wrap.
Serve immediately with a lemon wedge on the side for an extra burst of freshness.
Nutrition Facts
Calories |
642 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.9 g | 49% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 69 mg | 23% | |
| Sodium | 1826 mg | 79% | |
| Total Carbohydrate | 54.0 g | 20% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 11.9 g | ||
| Protein | 27.6 g | 55% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 303 mg | 23% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 888 mg | 19% | |
*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.
