Caponata Wraps

Elevate your lunch game with these vibrant and flavor-packed Caponata Wraps, a Mediterranean-inspired meal that’s perfect for vegetarians and anyone craving a fresh, wholesome bite. This recipe combines roasted eggplant, zucchini, and red bell pepper with briny capers, tangy green olives, and a savory tomato base, creating a rich and hearty filling that’s both healthy and satisfying. Nestled in soft flour or whole wheat tortillas alongside crisp mixed greens and creamy crumbled feta cheese, these wraps offer a delightful balance of textures and bold flavors in every bite. Quick to prepare in just 45 minutes, they’re ideal for meal prep, picnics, or grab-and-go lunches. With key ingredients like olive oil, parsley, and red wine vinegar, these wraps capture the essence of Mediterranean cuisine while remaining incredibly versatile and easy to assemble.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 medium (about 1 pound) Eggplant
• 1 medium Zucchini
• 1 large Red bell pepper
• 1 medium Yellow onion
• 3 whole Garlic cloves
• 3 tablespoons Olive oil
• 2 tablespoons Capers
• 0.33 cup (pitted and sliced) Green olives
• 2 tablespoons Tomato paste
• 1 cup Canned diced tomatoes
• 1 tablespoon Red wine vinegar
• 1 teaspoon Sugar
• 2 tablespoons (chopped) Fresh parsley
• 4 large Tortillas (flour or whole wheat)
• 2 cups Mixed greens
• 0.5 cup (crumbled) Feta cheese

Directions

Step 1

Dice the eggplant, zucchini, red bell pepper, and onion into small cubes.

Step 2

Mince the garlic cloves finely.

Step 3

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the eggplant and cook until it softens and begins to brown, about 5-7 minutes. Remove from the skillet and set aside.

Step 4

Add another tablespoon of olive oil to the skillet. Sauté the onion, garlic, and red bell pepper until softened, about 5 minutes.

Step 5

Stir in the zucchini and cook for another 3-4 minutes.

Step 6

Return the eggplant to the skillet and add the capers, olives, tomato paste, and canned diced tomatoes. Stir thoroughly to coat all the vegetables.

Step 7

Add the red wine vinegar and sugar, stirring until the mixture is well combined. Reduce the heat to low and let simmer for 10 minutes, stirring occasionally.

Step 8

Remove from heat and stir in the chopped parsley. Let the caponata cool slightly.

Step 9

Warm the tortillas in a dry skillet or microwave until pliable.

Step 10

To assemble the wraps, place half a cup of mixed greens in the center of each tortilla. Add a generous scoop of caponata on top, followed by crumbled feta cheese.

Step 11

Fold the sides of the tortilla inward and roll it tightly to form a wrap.

Step 12

Serve immediately or wrap in parchment paper for on-the-go convenience.

Nutrition Facts

Serving size	(1777.5g)

Amount per serving	% Daily Value*
Calories	1949.8

Total Fat 100.1g	0%
Saturated Fat 26.9g	0%
Polyunsaturated Fat 7.1g
Cholesterol 71.5mg	0%
Sodium 7057.4mg	0%
Total Carbohydrate 215.3g	0%
Dietary Fiber 42.4g	0%
Total Sugars 62.3g
Protein 49.2g	0%

Vitamin D 12IU	0%
Calcium 918.1mg	0%
Iron 15.5mg	0%
Potassium 3682.4mg	0%

*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.

Source of Calories

Fat: 46.0%

Protein: 10.0%

Carbs: 44.0%