Mediterranean Diet Wortelwrap

Elevate your lunch game with this vibrant Mediterranean Diet Wortelwrap—a wholesome and flavorful twist on traditional wraps! These nutrient-packed carrot-based wraps are infused with aromatic cumin and black pepper, creating a soft, golden base that’s as healthy as it is delicious. Stuffed with a medley of fresh spinach, crisp cucumber, juicy cherry tomatoes, tangy Kalamata olives, creamy feta cheese, and a zesty lemon drizzle, every bite is a burst of Mediterranean goodness. A generous smear of hummus ties it all together, adding plant-based protein and rich flavor. Quick to prepare in just 30 minutes, this recipe is perfect for a light yet satisfying lunch or dinner. Naturally gluten-free and brimming with fresh ingredients, it’s an ideal choice for those following the Mediterranean diet or simply seeking a fresh, veggie-forward meal option.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 2

Ingredients

• 4 medium Carrots
• 2 large Eggs
• 2 tablespoons Whole wheat flour
• 1 teaspoon Cumin powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 tablespoon Olive oil
• 0.5 cup Hummus
• 1 medium Cucumber
• 10 pieces Cherry tomatoes
• 8 pieces Kalamata olives
• 1 cup Fresh spinach
• 0.25 cup Feta cheese
• 2 tablespoons Fresh parsley
• 1 tablespoon Lemon juice

Directions

Step 1

Peel and grate the carrots using a box grater or food processor.

Step 2

In a mixing bowl, combine the grated carrots, eggs, whole wheat flour, cumin powder, salt, and black pepper. Mix well to form a batter.

Step 3

Heat a non-stick skillet over medium heat and add a small amount of olive oil.

Step 4

Pour half of the batter into the skillet and spread it out evenly to form a thin wrap. Cook for 3-4 minutes on each side, or until golden brown and cooked through. Repeat with the remaining batter to make a second wrap.

Step 5

Set the wraps aside to cool slightly while preparing the filling.

Step 6

Thinly slice the cucumber and halve the cherry tomatoes. Pit and slice the Kalamata olives.

Step 7

Spread a generous layer of hummus over each cooled carrot wrap.

Step 8

Layer the wraps with fresh spinach, cucumber slices, cherry tomatoes, olives, feta cheese, and chopped parsley.

Step 9

Drizzle a little lemon juice over the filling for added freshness.

Step 10

Carefully roll up each wrap, tucking in the sides as you go. Slice in half if desired and serve immediately.

Nutrition Facts

Serving size	1014.8 grams (1014.8g)

Amount per serving	% Daily Value*
Calories	1000

Total Fat 63.80g	82%
Saturated Fat 14.40g	72%
Polyunsaturated Fat 10.90g
Cholesterol 405mg	135%
Sodium 2960mg	129%
Total Carbohydrate 76.30g	28%
Dietary Fiber 22.50g	80%
Total Sugars 21.70g
Protein 35.40g	71%

Vitamin D 88IU	440%
Calcium 533mg	41%
Iron 12mg	64%
Potassium 2234mg	48%

*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: 56.2%

Protein: 13.9%

Carbs: 29.9%