Soy-Free Mediterranean Lettuce Wrap
Looking for a fresh, flavorful, and allergen-friendly dish? The Soy-Free Mediterranean Lettuce Wrap is the perfect handheld treat, bursting with the vibrant flavors of the Mediterranean. Crisp lettuce leaves serve as the ideal low-carb vessel for a colorful medley of juicy cherry tomatoes, crunchy cucumbers, and creamy feta cheese, paired with protein-packed chickpeas and briny kalamata olives. Tossed in a zesty dressing of lemon juice, extra virgin olive oil, and aromatic herbs like oregano and parsley, these wraps are as wholesome as they are delicious. Ready in just 20 minutes with no cooking required, this recipe is a quick yet satisfying option for a light lunch, easy appetizer, or refreshing dinner. Vegan adaptation tips and gluten-free keywords make this recipe an inclusive favorite for all!
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Recipe Information
Ingredients
- 8 pieces large lettuce leaves
- 1 cup cooked chickpeas
- 1 medium cucumber
- 1 cup cherry tomatoes
- 0.5 small red onion
- 0.5 cup kalamata olives
- 0.5 cup feta cheese
- 2 tablespoons lemon juice
- 3 tablespoons extra virgin olive oil
- 0.25 cup fresh parsley
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
1. Start by preparing the vegetables: dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and slice the kalamata olives.
2. In a large mixing bowl, combine the diced cucumber, halved tomatoes, chopped red onion, sliced olives, and cooked chickpeas.
3. Add crumbled feta cheese to the vegetable mix, and gently toss to combine.
4. In a small bowl or mason jar, whisk together the lemon juice, extra virgin olive oil, chopped fresh parsley, dried oregano, salt, and black pepper to make a dressing.
5. Pour the dressing over the chickpea and vegetable mixture, and gently toss until everything is well coated.
6. Lay the large lettuce leaves flat and fill each with about 1/4 cup of the chickpea mixture.
7. Carefully fold each lettuce leaf around the filling to form a wrap.
8. Serve the lettuce wraps immediately, or refrigerate for up to an hour if you prefer them chilled.
Nutrition Facts
Calories |
1298 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.4 g | 121% | |
| Saturated Fat | 20.5 g | 102% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3515 mg | 153% | |
| Total Carbohydrate | 90.5 g | 33% | |
| Dietary Fiber | 29.8 g | 106% | |
| Total Sugars | 20.9 g | ||
| Protein | 33.9 g | 68% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 760 mg | 58% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 2008 mg | 43% | |
*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.
