Mediterranean Diet Rainbow Roll

Bright, fresh, and bursting with Mediterranean-inspired flavors, the Mediterranean Diet Rainbow Roll is a vibrant and healthy twist on traditional wraps. Featuring colorful layers of julienned red and yellow bell peppers, crisp cucumber, sweet carrots, creamy avocado, and zesty red cabbage, each roll is wrapped in a soft Spanish tortilla smeared with a generous layer of hummus. Crumbled feta, a drizzle of olive oil and lemon juice, and a sprinkle of fresh parsley elevate this wholesome dish, offering a perfect blend of creamy, crunchy, and tangy elements. Ready in just 20 minutes with no cooking required, these refreshing rolls are an ideal appetizer, snack, or light meal, infused with the goodness of the Mediterranean diet. Perfect for health-conscious foodies and lovers of quick, colorful meals, this recipe is as beautiful as it is nutritious.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 large pieces Spanish tortilla
• 1 medium, julienned Red bell pepper
• 1 medium, julienned Yellow bell pepper
• 1 medium, julienned Cucumber
• 1 large, julienned Carrot
• 0.5 cup, thinly sliced Red cabbage
• 1 ripe, sliced Avocado
• 0.25 cup, crumbled Feta cheese
• 0.5 cup Hummus
• 1 tablespoon Olive oil
• 1 tablespoon Lemon juice
• 0.25 cup, chopped Fresh parsley
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Lay a piece of Spanish tortilla flat on a clean surface.

Step 2

Spread about two tablespoons of hummus evenly over the tortilla, leaving a one-inch border around the edges.

Step 3

In the center of the tortilla, arrange a handful of red and yellow bell pepper strips, cucumber, carrot, red cabbage, and avocado slices.

Step 4

Sprinkle a tablespoon of crumbled feta cheese over the arranged vegetables.

Step 5

Drizzle a small amount of olive oil and lemon juice over the filling, then sprinkle with chopped parsley, salt, and black pepper.

Step 6

Starting from the edge nearest to you, tightly roll the tortilla around the filling, ensuring to keep the roll firm and even.

Step 7

Once rolled, slice the roll into two-inch sections to serve as individual rainbow bites.

Step 8

Repeat steps for each tortilla piece.

Step 9

Serve the Mediterranean Diet Rainbow Rolls immediately as a fresh appetizer or light meal.

Nutrition Facts

Serving size	(1441.6g)

Amount per serving	% Daily Value*
Calories	1427.9

Total Fat 94.2g	0%
Saturated Fat 22.5g	0%
Polyunsaturated Fat 10.9g
Cholesterol 549.4mg	0%
Sodium 3505.6mg	0%
Total Carbohydrate 106.4g	0%
Dietary Fiber 23.7g	0%
Total Sugars 17.4g
Protein 51.7g	0%

Vitamin D 6IU	0%
Calcium 472.0mg	0%
Iron 10.0mg	0%
Potassium 2934.3mg	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: 57.3%

Protein: 14.0%

Carbs: 28.8%