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    Category Main Course
    Preparation Time 10Min
    Cooking Time 1Min
    Serves 2
    Age 2+ Years
    25 February 2016

    Greek veggie wrap with spinach tortilla

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    Wom Contributor
    This traditional Greek veggie wrap with hummus and feta cheese on a spinach tortilla garnished with sprouts is a quick and easy, heart healthy lunch or supper option. This wrap has all the healthy veggies, wrapped in a whole wheat spinach tortilla with creamy hummus. It’s stuffed with flavor and sure to satisfy!

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    Ingredients

    • 1 tbsp(tablespoon) olive oil
    • 1/2 onion, sliced
    • 1 whole spinach flour tortilla(large)
    • 1/4 cup hummus
    • 1 whole capsicum, finely cut lengthwise
    • 1 cup cabbage, finely cut lengthwise
    • 2 cups mixed greens
    • 1 tbsp balsamic vinaigrette dressing
    • 1/4 cup feta cheese crumbles
    • ½ cup sprouts for garnishing

    Nutritional Info

    Serving Size: 1 wrap

    Calories 295.2 Total Fat 14.2 g
    Saturated Fat 2.0 g Polyunsaturated Fat 0.1 g
    Monounsaturated Fat 0.0 g Cholesterol 10.0 mg
    Sodium 1,003.7 mg Potassium 206.1 mg
    Total Carbohydrate 31.5 g Dietary Fiber 11.7 g
    Sugars 2.3 g Protein 21.1 g
    Vitamin A 25.6 % Vitamin B-12 0.0 %
    Vitamin B-6 8.7 % Vitamin C 84.9 %
    Vitamin D 0.0 % Vitamin E 4.0 %
    Calcium 13.8 % Copper 2.3 %
    Folate 10.4 % Iron 8.7%
    Magnesium 2.7 % Manganese 11.1 %
    Niacin 3.0 % Pantothenic Acid 3.1%
    Phosphorus 3.7 % Riboflavin 4.0 %
    Selenium 0.4% Thiamin 4.0%
    Zinc 1.9%


    *Percent Daily Values are based on a 2,000 calorie diet.
    Your daily values may be higher or lower depending on your calorie needs.

    Method

    • 1 Pour olive oil in a skillet over medium-low heat.
    • 2 When olive oil heats up, add the onions and cook for 10 minutes.
    • 3 Stir occasionally, until onions turn soft and deep golden brown.
    • 4 Set aside and let them cool slightly.
    • 5 Grill the spinach tortilla using a grill pan over medium heat for 1 minute.
    • 6 Allow the tortilla to have grill marks on the outside.
    • 7 Use a skillet to heat the tortilla in case you do not have a grill pan.
    • 8 Once the tortilla is soft and pliable with a bit of color, it's ready.
    • 9 Let the tortilla cool slightly.
    • 10 To assemble the wrap, place the tortilla on a flat surface.
    • 11 Spread hummus on the tortilla.
    • 12 Arrange the cooked onion slices, capsicum and cabbage all over the hummus.
    • 13 Toss the salad greens in the balsamic dressing, then lay them on the wrap.
    • 14 Sprinkle the crumbled feta all over the greens.
    • 15 Carefully wrap up the tortilla, tucking in the ends.
    • 16 Slice the wrap down the middle and serve.

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