Can the wraps be frozen?

No, I don't recommend freezing these wraps. The mashed chickpeas, hummus, and lettuce won't have the same texture once defrosted and the wraps might be too soggy.

What's the best protein to add?

The wraps can be served as they are because the chickpeas add a good amount of protein but if you need more, roasted chicken is amazing in these!

Mediterranean Veggie Wrap

Name: Mediterranean Veggie Wrap
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: Mediterranean
Ingredients: 1 eggplant, diced; 2 medium red onions, chopped into large chunks/quartered; 3 tbsp avocado oil, divided (or other cooking oil); 2 tbsp Greek seasoning, divided; ½ tsp sea salt, divided; ½ tsp freshly ground black pepper, divided; 2 bell peppers, seeds removed and sliced; 2 zucchinis, chopped; 1 can chickpeas, drained and rinsed; 1 cup tzatziki (plus more for serving or as needed); 5-6 large tortillas; ¾ cup hummus; ½ cucumber, thinly sliced into strips; ⅔ cup chopped kalamata olives; 2 cups shredded lettuce (1 romaine lettuce); Optional add-ins: feta, hot sauce, pickled red onion, sundried tomatoes, canned artichokes, avocado, protein (chicken, salmon, tofu)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

Mediterranean Veggie Wrap

Recipe by Veronika Sykorova

This Mediterranean Veggie Wrap is easy to make, healthy, flavorful, versatile, and it's packed with tasty veggies and protein! It makes a great lunch or light dinner!

Total Time50 minutes
Yield5-6 wraps 1x
DietVegetarian

Ingredients

Units Scale

1 eggplant, diced
2 medium red onions, chopped into large chunks/quartered
3 tbsp avocado oil, divided (or other cooking oil)
2 tbsp Greek seasoning, divided
1/2 tsp sea salt, divided
1/2 tsp freshly ground black pepper, divided
2 bell peppers, seeds removed and sliced
2 zucchinis, chopped
1 can chickpeas, drained and rinsed
1 cup tzatziki (plus more for serving or as needed)
5-6 large tortillas
3/4 cup hummus
1/2 cucumber, thinly sliced into strips
2/3 cup chopped kalamata olives
2 cups shredded lettuce (1 romaine lettuce)
Optional add-ins: feta, hot sauce, pickled red onion, sundried tomatoes, canned artichokes, avocado, protein (chicken, salmon, tofu)

Cook Mode Prevent your screen from going dark

Instructions

Preheat your oven to 400F (200C).
Add diced eggplant and red onion to a large baking sheet.
Drizzle with 2 tbsp of avocado oil and toss.
Season with 1 tbsp of Greek seasoning, ¼ tsp sea salt, ¼ tsp black pepper, and toss again.
Roast for 15 minutes.
Push the eggplant and red onion to one side and add the chopped bell peppers and zucchini.
Drizzle with the remaining 1 tbsp avocado oil, and season with 1 tbsp Greek seasoning, ¼ tsp sea salt, and ¼ tsp black pepper. Toss to mix well.
Roast in the oven for 25 minutes. Prepare the rest of the ingredients as the veggies cook and later cool.
In a medium bowl mash the chickpeas, leaving about half of them whole for texture.
Stir in tzatziki and keep in the fridge until ready to use.
When you’re ready to put everything together, place your tortilla on a large plate.
Spread about 2 tbsp hummus in the middle, top with the roasted veggies, cucumber, kalamata olives, mashed chickpeas with tzatziki, and shredded lettuce.
Fold the wrap over to one side, then fold the sides in, and roll to close. Repeat with the rest of the tortillas.
Serve the wraps right away sliced in half or store them in the fridge wrapped in foil.

Notes

Storing: Store the wraps in the fridge wrapped in foil or plastic wrap for 2-3 days. Because of the hummus and tzatziki inside, they won’t last longer than that as they’d get soggy. I don’t recommend freezing them.

Serving: I don’t recommend heating the wraps up because they have lettuce, cucumber, and tzatziki. They’re best served cold.

Nutritional info is only an estimate and will vary based on what wraps and tzatziki you use as well as how much of each ingredient you add to each wrap.

Prep Time: 10 mins
Cook Time: 40 mins
Category: Wraps
Method: Oven
Cuisine: Mediterranean

Would you like to save this recipe?

We'll email this post to you, so you can come back to it later!

Find it online: https://thehealthfulideas.com/mediterranean-veggie-wrap/