Greek-Inspired Vegetable and Feta Wrap

Greek vegetable and feta wrap

The Spruce Eats / Maxwell Cozzi

Prep: 20 mins
Cook: 0 mins
Total: 20 mins
Servings: 4 servings
Nutrition Facts (per serving)
473 Calories
20g Fat
60g Carbs
15g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 473
% Daily Value*
Total Fat 20g 25%
Saturated Fat 10g 49%
Cholesterol 25mg 8%
Sodium 994mg 43%
Total Carbohydrate 60g 22%
Dietary Fiber 12g 44%
Total Sugars 11g
Protein 15g
Vitamin C 9mg 43%
Calcium 428mg 33%
Iron 4mg 21%
Potassium 542mg 12%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

The fresh flavors and ingredients of Greek cuisine are ideal for filling a tortilla and making it into a vegetarian sandwich wrap. Feta cheese and kalamata olives, paired with tomatoes, cucumbers, red onion, and yellow squash, make for a tasty and healthy lunch or snack. The mixture of balsamic vinegar, fresh parsley, garlic, and olive oil season the vegetables and add a tangy dressing that is the perfect foil for the salty cheese and olives.

The recipe calls for whole-wheat tortillas to keep the health factor up, but if you prefer white or another type of wrap feel free to swap out. You can also add other vegetables and herbs, as well as grilled chicken if you don't need the sandwich to be vegetarian.

Ingredients

For the Dressing:

  • 2 tablespoons balsamic vinegar

  • 1 tablespoon fresh parsley, chopped

  • 1 clove garlic, minced

  • 2 teaspoons olive oil

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

For the Wrap:

  • 16 cherry tomatoes, more or less, sliced in half

  • 10 Kalamata olives, pitted and sliced

  • 1/2 medium red onion, sliced thin

  • 1 small yellow squash, sliced

  • 1 cucumber, diced

  • 3/4 cup feta cheese, crumbled

  • 4 (10-inch) whole wheat tortillas

Steps to Make It

  1. Gather the ingredients.

    Ingredients to make Greek vegetable wraps

    The Spruce Eats / Maxwell Cozzi

  2. In a small bowl or measuring cup, whisk together the ingredients for the dressing.

    A bowl of balsamic vinegar dressing

    The Spruce Eats / Maxwell Cozzi

  3. In a medium bowl, combine all of the vegetables.

    A bowl of onions, cucumbers, yellow squash, tomatoes, and olives

    The Spruce Eats / Maxwell Cozzi

  4. Add the dressing to the vegetables and toss to combine.

    A bowl of mixed vegetables in dressing

    The Spruce Eats / Maxwell Cozzi

  5. Let stand for 20 minutes, stirring occasionally.

    A bowl of vegetables in dressing being tossed with a spoon

    The Spruce Eats / Maxwell Cozzi

  6. Drain off any excess dressing so the wrap doesn't get soggy.

    A small bowl of dressing next to a bowl of mixed vegetables

    The Spruce Eats / Maxwell Cozzi

  7. Add the feta to the vegetable mixture and toss to distribute.

    A bowl of dressed vegetables and feta cheese

    The Spruce Eats / Maxwell Cozzi

  8. Divide the salad evenly among the tortillas, arranging each portion in a line horizontally about 1/3 of the way up from the bottom edge of the wrap.

    A cutting board with tortillas topped with small mound of vegetable and cheese

    The Spruce Eats / Maxwell Cozzi

  9. Fold in the sides so there is an inch or two of filling showing.

    Hands folding in sides of tortilla over vegetable filling

    The Spruce Eats / Maxwell Cozzi

  10. Bring up the bottom of the wrap so that it covers the filling. Make sure to keep the sides of the tortilla in place.

    Hands rolling up tortilla into wrap shape

    The Spruce Eats / Maxwell Cozzi

  11. Roll the tortilla upwards, continuing to pull the bottom flap taught over the salad.

    Hands rolling tortilla into complete wrap shape

    The Spruce Eats / Maxwell Cozzi

  12. Roll as many times as needed to secure the wrap.

    A vegetable wrap on a wood cutting board

    The Spruce Eats / Maxwell Cozzi

Wrap Folding Tips

  • Make sure to use a large tortilla—probably bigger than you think you need. In order for the wrap to be nice and neat, you need a large surface area.
  • Do not place too much filling in each tortilla or the wrap won't fold properly, the filling will escape, or the tortilla will tear.
  • If you would like one end of the wrap to be open, only fold one side over the filling. Then bring the bottom of the wrap up over the salad and begin rolling.


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