Description
A fresh and nutritious Mediterranean quinoa wrap packed with protein-rich quinoa, crisp vegetables, tangy feta cheese, and Kalamata olives. Perfect for meal prep, lunch boxes, or a quick healthy dinner.
Ingredients
Scale
- 1 cup quinoa, rinsed
- 2 cups low-sodium vegetable broth (or water)
- 2 tablespoons extra-virgin olive oil, divided
- 1 tablespoon fresh lemon juice (about half a lemon)
- ½ teaspoon kosher salt, plus more to taste
- ¼ teaspoon freshly ground black pepper
- 1 cup cherry tomatoes, quartered
- ½ English cucumber, diced
- ¼ cup red onion, finely chopped
- ¼ cup Kalamata olives, pitted and sliced
- ¼ cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley (or dill)
- 4 large whole-wheat or spinach tortillas (8-inch)
- ½ cup tzatziki sauce (store-bought or homemade)
Instructions
- Cook the quinoa: In a medium saucepan over medium-high heat, bring the broth to a simmer. Add quinoa, 1 tablespoon olive oil, salt, and pepper. Stir once, cover, and reduce heat to low. Cook until quinoa is tender and liquid is absorbed, about 15 minutes. Remove from heat and let rest, covered, for 5 minutes. Fluff with a fork.
- Prep the veggies: While quinoa rests, toss together cherry tomatoes, cucumber, red onion, olives, feta, parsley, lemon juice, and remaining 1 tablespoon olive oil in a bowl. Season with salt and pepper to taste.
- Warm the tortillas: Heat a dry skillet over medium heat. Warm each tortilla about 20 seconds per side, until pliable and slightly toasty.
- Assemble the wraps: Lay a warmed tortilla flat. Spread about 2 tablespoons tzatziki down the center. Spoon in ⅓ cup cooked quinoa, then top with a heaping ¼ cup of the veggie-feta mix.
- Roll ’em up: Fold the bottom over the filling, tuck in the sides, and roll tightly. Place seam-side down and slice in half if desired.
- Serve: Arrange on a platter with extra tzatziki alongside. Store in refrigerator up to 2 days.
Notes
- For meal prep, store components separately and assemble just before eating to prevent soggy wraps
- Can substitute corn tortillas for gluten-free option
- Omit feta cheese for vegan version or substitute with plant-based alternative
- Wraps taste best at room temperature – remove from fridge 15-20 minutes before serving
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner, Meal Prep
- Method: Stovetop, No-Bake Assembly
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 400
- Sugar: 8g
- Sodium: 680mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 52g
- Fiber: 6g
- Protein: 15g
- Cholesterol: 15mg