Soy-Free Mediterranean Lettuce Wrap

Elevate your lunch game with these vibrant and healthy Soy-Free Mediterranean Lettuce Wraps, a refreshing twist on classic wraps that's both gluten-free and vegetarian. Crisp, oversized lettuce leaves serve as the perfect vessel for a zesty chickpea filling, loaded with fresh cucumbers, juicy cherry tomatoes, tangy kalamata olives, and creamy crumbled feta. Tossed in a homemade lemon-oregano dressing, this easy, no-cook recipe is bursting with Mediterranean flavors and ready in just 20 minutes. Perfect for meal prep, light lunches, or as an appetizer for your next gathering, these lettuce wraps are as wholesome as they are delicious.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 8 pieces large lettuce leaves
• 1 cup cooked chickpeas
• 1 medium cucumber
• 1 cup cherry tomatoes
• 0.5 small red onion
• 0.5 cup kalamata olives
• 0.5 cup feta cheese
• 2 tablespoons lemon juice
• 3 tablespoons extra virgin olive oil
• 0.25 cup fresh parsley
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

1. Start by preparing the vegetables: dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and slice the kalamata olives.

Step 2

2. In a large mixing bowl, combine the diced cucumber, halved tomatoes, chopped red onion, sliced olives, and cooked chickpeas.

Step 3

3. Add crumbled feta cheese to the vegetable mix, and gently toss to combine.

Step 4

4. In a small bowl or mason jar, whisk together the lemon juice, extra virgin olive oil, chopped fresh parsley, dried oregano, salt, and black pepper to make a dressing.

Step 5

5. Pour the dressing over the chickpea and vegetable mixture, and gently toss until everything is well coated.

Step 6

6. Lay the large lettuce leaves flat and fill each with about 1/4 cup of the chickpea mixture.

Step 7

7. Carefully fold each lettuce leaf around the filling to form a wrap.

Step 8

8. Serve the lettuce wraps immediately, or refrigerate for up to an hour if you prefer them chilled.

Nutrition Facts

Serving size	(1005.8g)

Amount per serving	% Daily Value*
Calories	1297.9

Total Fat 94.4g	0%
Saturated Fat 20.5g	0%
Polyunsaturated Fat 0.5g
Cholesterol 66.8mg	0%
Sodium 3514.8mg	0%
Total Carbohydrate 90.5g	0%
Dietary Fiber 29.8g	0%
Total Sugars 20.9g
Protein 33.9g	0%

Vitamin D 12IU	0%
Calcium 759.5mg	0%
Iron 14.1mg	0%
Potassium 2007.7mg	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: 63.1%

Protein: 10.1%

Carbs: 26.9%