How to Make a Delicious Spinach and Feta Wrap

Simple Summary

This Spinach and Feta Wrap is a delightful combination of fresh spinach, tangy feta cheese, and Mediterranean-inspired flavors wrapped in a soft tortilla. It's a quick, healthy, and satisfying meal perfect for lunch or a light dinner.

Recipe Details

• Prep Time: 15 minutes
• Cook Time: 5 minutes
• Total Time: 20 minutes
• Servings: 4
• Difficulty: Beginner

Ingredients

• 4 large (10-inch) whole wheat tortillas
• 4 cups fresh baby spinach, washed and dried
• 1 cup crumbled feta cheese
• 1 cup diced cucumber
• 1/2 cup diced red onion
• 1/4 cup pitted Kalamata olives, chopped
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• 1/4 teaspoon garlic powder
• Salt and freshly ground black pepper to taste

Instructions

1. In a large bowl, combine the spinach, feta cheese, cucumber, red onion, and olives.

2. In a small bowl, whisk together the olive oil, lemon juice, dried oregano, and garlic powder to create the dressing.

3. Pour the dressing over the spinach mixture and toss gently to combine. Season with salt and pepper to taste.

4. Warm the tortillas in a dry skillet over medium heat for about 30 seconds on each side, or in the microwave for 10-15 seconds.

5. Lay a warm tortilla flat on a clean work surface.

6. Place about 1 cup of the spinach and feta mixture in the center of the tortilla, leaving a 1-inch border around the edges.

7. Fold the bottom edge of the tortilla up and over the filling.

8. Fold in both sides of the tortilla towards the center.

9. Roll the wrap tightly from the bottom up, tucking in the sides as you go.

10. Repeat the process with the remaining tortillas and filling.

11. If desired, cut each wrap diagonally in half before serving.

Chef's Notes

• For a protein boost, add 1/2 cup of cooked, diced chicken breast or 1/2 cup of canned chickpeas (drained and rinsed) to the filling mixture.
• To make the wrap vegan, substitute the feta cheese with crumbled firm tofu or your favorite vegan cheese alternative.
• For a gluten-free option, use large lettuce leaves instead of tortillas to create a refreshing lettuce wrap.
• These wraps can be made ahead and stored in the refrigerator for up to 24 hours. Wrap tightly in plastic wrap to prevent the tortilla from drying out.
• To add some heat, include a pinch of red pepper flakes in the dressing or a dollop of spicy hummus in the wrap.

Nutritional Info

Each serving (1 wrap) contains approximately:

• Calories: 320
• Protein: 12g
• Healthy Fats: 18g
• Carbohydrates: 30g
• Fiber: 5g
• Vitamin A: 50% of Daily Value
• Vitamin C: 15% of Daily Value
• Calcium: 20% of Daily Value
• Iron: 15% of Daily Value

This wrap is an excellent source of vitamins and minerals, particularly vitamin A from the spinach and calcium from the feta cheese. It also provides a good balance of protein, healthy fats, and complex carbohydrates.

Serving Suggestions

• Serve the Spinach and Feta Wrap with a side of crisp vegetable sticks (carrots, bell peppers, cucumber) and hummus for a complete and balanced meal.
• Pair with a light soup, such as chilled gazpacho in summer or warm lentil soup in cooler months.
• For a refreshing beverage, serve alongside iced mint tea or a Greek-inspired lemonade with a splash of ouzo.
• These wraps are perfect for picnics, packed lunches, or casual outdoor gatherings. Cut them into pinwheels for an easy-to-eat appetizer version.
• Garnish the plate with a lemon wedge and a sprinkle of additional feta cheese for an attractive presentation.