Heart-Healthy Mediterranean Lettuce Wrap
Light, flavorful, and packed with wholesome ingredients, these Heart-Healthy Mediterranean Lettuce Wraps are a guilt-free way to enjoy a Mediterranean-inspired meal without the carbs. Crisp romaine lettuce leaves serve as the perfect low-calorie, gluten-free base for a vibrant filling of protein-rich quinoa, zesty cherry tomatoes, crunchy cucumbers, creamy feta, and tangy Kalamata olives. Tossed in a simple lemon-oregano dressing, this dish bursts with fresh, herbaceous flavor in every bite. Ready in just 20 minutes with no cooking required, these nutritious wraps are perfect for meal prep, a healthy appetizer, or a refreshing main course. Enjoy a taste of the Mediterranean that's as good for your heart as it is for your taste buds!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 8 leaves Romaine lettuce leaves
- 1 cup Quinoa, cooked
- 1 cup Cherry tomatoes, halved
- 1 cup Cucumber, diced
- 0.25 cup Red onion, finely chopped
- 0.25 cup Kalamata olives, sliced
- 0.5 cup Feta cheese, crumbled
- 1 cup Chickpeas, canned, rinsed and drained
- 0.25 cup Fresh parsley, chopped
- 2 tablespoons Lemon juice
- 2 tablespoons Extra-virgin olive oil
- 1 teaspoon Dried oregano
- 0.5 teaspoon Ground black pepper
Directions
Step 1
1. Rinse and thoroughly dry the romaine lettuce leaves, setting them aside for later use as wraps.
Step 2
2. In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, kalamata olives, and chickpeas. Toss gently to mix the ingredients evenly.
Step 3
3. Add the crumbled feta cheese and freshly chopped parsley to the bowl. Mix them gently with the other ingredients.
Step 4
4. In a small bowl, whisk together the lemon juice, extra-virgin olive oil, dried oregano, and ground black pepper to make the dressing.
Step 5
5. Pour the dressing over the quinoa and vegetable mixture, and toss well to ensure everything is well coated.
Step 6
6. Lay out the romaine lettuce leaves on a serving platter. Spoon a generous amount of the quinoa mixture onto the center of each leaf.
Step 7
7. Serve the Mediterranean lettuce wraps immediately, or chill them for up to an hour before serving if desired.
Nutrition Facts
| Serving size | (1230.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1392.0 |
| Total Fat 75.5g | 0% |
| Saturated Fat 23.7g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 100mg | 0% |
| Sodium 2650.1mg | 0% |
| Total Carbohydrate 137.4g | 0% |
| Dietary Fiber 34.0g | 0% |
| Total Sugars 27.1g | |
| Protein 51.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 985.8mg | 0% |
| Iron 18.3mg | 0% |
| Potassium 2673.6mg | 0% |
Source of Calories