Vegetarian Mediterranean Lettuce Wrap
Elevate your appetizer or light meal game with these vibrant Vegetarian Mediterranean Lettuce Wraps! Packed with protein-rich chickpeas, juicy cherry tomatoes, crisp cucumber, and tangy Kalamata olives, this recipe captures the bold, fresh flavors of the Mediterranean in every bite. Topped with creamy feta cheese and dressed in a zesty olive oil and lemon vinaigrette infused with garlic and oregano, this dish is as nutritious as it is delicious. Each wrap is nestled in a crunchy Romaine lettuce leaf, making it a low-carb, gluten-free, and crowd-pleasing option perfect for easy weeknight dinners or elegant gatherings. Ready in just 20 minutes and requiring no cooking, these refreshing wraps are a feast of vibrant textures and flavors you’ll savor again and again.
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Recipe Information
Ingredients
- 12 large leaves Romaine lettuce leaves
- 1 can (15 oz) Canned chickpeas
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 1 medium Red bell pepper
- 1 small Red onion
- 1 cup Feta cheese
- 0.333 cup Kalamata olives
- 2 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 2 cloves Garlic
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the canned chickpeas under cold water and drain well. Transfer to a medium mixing bowl.
Dice the cherry tomatoes, cucumber, and red bell pepper into small cubes. Finely chop the red onion and add all the vegetables to the chickpeas in the mixing bowl.
Pit and slice the Kalamata olives, then crumble the feta cheese. Add both olives and feta to the mixing bowl.
In a small bowl, whisk together olive oil, lemon juice, minced garlic (use a garlic press or finely chop), dried oregano, salt, and black pepper to create the dressing.
Pour the dressing over the chickpea and vegetable mixture. Mix well to ensure everything is evenly coated with the dressing.
Gently wash and pat dry the Romaine lettuce leaves. Lay them out on a serving platter.
Spoon the Mediterranean mixture onto each Romaine lettuce leaf, making sure to evenly distribute the filling.
Serve immediately as a light main course or appetizer.
Nutrition Facts
Calories |
382 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.5 g | 28% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 33 mg | 11% | |
| Sodium | 1275 mg | 55% | |
| Total Carbohydrate | 34.5 g | 13% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 9.7 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 284 mg | 22% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 639 mg | 14% | |
*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.
