Vegetarian Mediterranean Lettuce Wrap

Elevate your lunch or appetizer game with these vibrant Vegetarian Mediterranean Lettuce Wraps, a dish that delivers bold flavor in every bite while keeping things light and healthy. Crisp Romaine lettuce leaves serve as the perfect low-carb vessel for a colorful medley of diced cherry tomatoes, cucumber, red bell pepper, and red onion, combined with hearty chickpeas, tangy feta cheese, and briny Kalamata olives. Tossed in a zesty homemade dressing of olive oil, fresh lemon juice, garlic, and oregano, this no-cook recipe is ready in just 20 minutes, making it ideal for busy weeknights or sunny picnics. Packed with fresh Mediterranean flavors and textures, these easy lettuce wraps are perfect as a refreshing light main course or an eye-catching party appetizer.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 12 large leaves Romaine lettuce leaves
• 1 can (15 oz) Canned chickpeas
• 1 cup Cherry tomatoes
• 1 medium Cucumber
• 1 medium Red bell pepper
• 1 small Red onion
• 1 cup Feta cheese
• 0.333 cup Kalamata olives
• 2 tablespoons Olive oil
• 2 tablespoons Lemon juice
• 2 cloves Garlic
• 1 teaspoon Dried oregano
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the canned chickpeas under cold water and drain well. Transfer to a medium mixing bowl.

Step 2

Dice the cherry tomatoes, cucumber, and red bell pepper into small cubes. Finely chop the red onion and add all the vegetables to the chickpeas in the mixing bowl.

Step 3

Pit and slice the Kalamata olives, then crumble the feta cheese. Add both olives and feta to the mixing bowl.

Step 4

In a small bowl, whisk together olive oil, lemon juice, minced garlic (use a garlic press or finely chop), dried oregano, salt, and black pepper to create the dressing.

Step 5

Pour the dressing over the chickpea and vegetable mixture. Mix well to ensure everything is evenly coated with the dressing.

Step 6

Gently wash and pat dry the Romaine lettuce leaves. Lay them out on a serving platter.

Step 7

Spoon the Mediterranean mixture onto each Romaine lettuce leaf, making sure to evenly distribute the filling.

Step 8

Serve immediately as a light main course or appetizer.

Nutrition Facts

Serving size	(1416.2g)

Amount per serving	% Daily Value*
Calories	1398.3

Total Fat 88.0g	0%
Saturated Fat 28.0g	0%
Polyunsaturated Fat 3.6g
Cholesterol 133.5mg	0%
Sodium 5111.6mg	0%
Total Carbohydrate 111.7g	0%
Dietary Fiber 31.3g	0%
Total Sugars 29.0g
Protein 46.1g	0%

Vitamin D 24IU	0%
Calcium 1104.8mg	0%
Iron 11.5mg	0%
Potassium 2228.2mg	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: 55.6%

Protein: 13.0%

Carbs: 31.4%